When your mind feels busy,
it's not always easy to switch off.
This book gives you a simple place to begin. Each page is designed with simple, playful shapes you can fill with patterns, so you never have to face a blank page.
How it works
Start simple
Begin with one line. Repeat it.
Fill the space
Work through one section at a time.
Feel a shift
Your mind slows down as your hand moves.
With tips and tutorials along the way, shapes become more playful as you progress.
References
Mihaly Csikszentmihalyi (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
Chung, S.K., Ho, F.Y.Y., & Chan, H.C.Y. (2022). The Effects of Zentangle® on Affective Well-Being Among Adults: A Pilot Randomized Controlled Trial. AJOT.
Hsu, M.F., et al. (2021). Effects of Zentangle art workplace health promotion activities on rural healthcare workers. Public Health, 196, 217–222.
Why doodle this space?
Simple, repetitive drawing helps you relax by giving your mind something gentle to focus on. As your hand moves, your thoughts begin to settle, creating a sense of calm, clarity, and quiet focus.
Psychologist Mihaly Csikszentmihalyi described “flow”, a state of deep absorption. In flow, self-critical and anxious thoughts quieten. Stray worries fade. Time passes differently. You emerge calmer and more focused. Filling shapes with simple, repeating patterns is one of the most reliable ways to enter flow.
What the research says
Research on Zentangle-style drawing (the method used in this book) has found reductions in stress, anxiety, and negative affect. A 2022 pilot randomised controlled trial found that participants who practised Zentangle showed significantly lower negative affect than a waitlist control group.