In today’s high-pressure world, it’s easy to dismiss play as an indulgence, a remnant of childhood relegated to the past. Yet, research consistently highlights the profound benefits of play for adults, making it a vital tool for well-being, creativity, and resilience. Identifying your own play and integrating it into your life, and your workplace, is not only possible but necessary, offering transformative rewards for mental, emotional, and physical health. For a thorough explanation of what we mean by play see our Play Note, “What is Play Anyway”.
The Case for Adult Play
From reducing stress to enhancing creativity, play’s benefits for adults are well-documented. Stuart Brown, founder of NIFPlay, defines play as “voluntary, naturally motivated, and pleasurable.” There are a range of activities in which we innately want to engage that can result in the personal experience of intrinsic satisfaction, fullfilment or joy; these activities are often marked by our losing track of time while engaged in them. Activities that create these personal experiences can vary from being with friends, to craftwork, to games to physical or intellectual pursuits particularly exploring and experimenting with ideas. Far from frivolous, this state of engagement—commonly referred to as “flow” or a “play state”—supports mental health and emotional resilience. Also, it has been found that our intrinsically motivated activities often point to our innate skills, strengths and talents.
Emotional and Mental Health Benefits
Engaging in playful activities helps adults cope with stress and enhances mood. Studies have shown that play positively impacts the brain, triggering the release of endorphins, reducing cortisol levels and fostering relaxation. Playful adults are more likely to employ positive coping mechanisms, such as acceptance and reframing, in stressful situations.
Moreover, play can mitigate the effects of anxiety and depression. Playful activities like creative writing, board games, or sports help quiet the mind and redirect attention from negative thought patterns. Research also links regular play with increased life satisfaction and overall well-being.
Cognitive Advantages
Play sharpens mental acuity, promoting creativity and problem-solving. Regular social, physical, and mental engagement improve cognitive flexibility and memory. Studies also indicate that, for older adults, regular participation in leisure activities (play) correlates with slower rates of memory loss and a reduced risk of dementia. Playful activities can also improve mental well-being, which has been linked to better cognitive outcomes.
Social Connections
The social nature of many play activities strengthens bonds between friends, family, and colleagues and creates a sense of belonging. Play fosters empathy, trust, and intimacy in relationships, making it a powerful tool for enhancing and sustaining social connectedness. By fostering connection and a sense of belonging, play builds a supportive network that aids in stress management and mitigates feelings of isolation and loneliness.
Misconceptions About Play
A common barrier to adult play is the misconception that it’s childish or frivolous. However, play serves profound developmental and psychological functions at all stages of life. For adults, play can be as diverse as those mentioned above to reading a book, team sports, or solo creative pursuits like photography, coin collecting or creating a business presentation. The essence of play lies not in the activity itself but in the personal experience of engagement and satisfaction it brings. See our page on recognizing play.
Another misconception is that play requires extensive time or resources. On the contrary, small, simple activities—like doodling, solving crosswords, or tossing a ball with a friend—can give you the benefits of play.
Why Adults Struggle to Play
As responsibilities mount, play often takes a backseat. Adults face societal pressures to prioritize productivity over leisure, and play is frequently mis-perceived as unproductive. This mindset is deeply ingrained, leading many to undervalue activities that lack tangible outcomes.
Moreover, the structure of modern life—marked by packed schedules and constant connectivity—leaves little room for spontaneity. Yet, it is precisely this spontaneity that makes play so rejuvenating. Recognizing and overcoming these cultural and personal barriers are key to reclaiming play’s benefits.
The Transformative Power of Play
Rediscovering play is about more than adding leisure to life; it’s about unlocking potential, building resilience, and fostering connection. As Dr. Brown eloquently states, “The opposite of play is not work—it’s depression.” By prioritizing play, adults can lead more balanced, joyful, and meaningful lives.
So, start small. Reflect on what made you happiest as a child or ask loved ones what they’ve seen you enjoy most. Embrace play not as a luxury but as a necessity and watch as it transforms your outlook on life.
Incorporating Play into Adult Lives
To reap the rewards of play, adults must consciously integrate it into their routines. The following strategies can help:
1. Identify What is Play for You
Activities that feel playful, that we are naturally drawn to, are unique to each of us. Do you know at least one activity that you easily get into and lose track of time? Play and work are not opposites; your work can be playful, enjoyable. Check out our Play Note, “What is Playing for You?” for a guide to identifying your play nature.
Stuart Brown outlined eight play personalities, from the Collector (who enjoys gathering items) to the Kinesthete (who finds joy in physical movement). Discovering your play type can guide you toward activities that resonate. Whether it’s painting, gardening, or dancing, identifying your preferences ensures your play choices feel authentically satisfying.
2. Embrace a Playful Mindset
Play isn’t just about the activity—it’s about the attitude. Approaching everyday moments with curiosity, humor, and openness can transform many tasks into playful experiences. Playful individuals utilize adaptive coping strategies, such as reframing challenges and finding joy in everyday moments (Proyer 2012). Whether you’re experimenting with new recipes or engaging in lighthearted banter, adopting a playful perspective fosters joy.
3. Schedule Play
Most anything you enjoy doing, that you are naturally inclined to do, can be play for you. Treat those activities as a priority; incorporate them into each of your days. By prioritizing play, it becomes a non-negotiable part of your routine, reducing the likelihood of neglect.
More pointers to how to play as an adult in The Benefits of Play for Adults – Helpguide.org
References
Willroth, E. C., Pfund, G. N., McGhee, C., & Rule, P. (2023). Well-being as a protective factor against cognitive decline and dementia: A review of the literature and directions for future research. The Journals of Gerontology: Series B, 78(5), 765-776.
Brown, S. & Vaughan, C. (2009). Play: How It Shapes the Brain, Opens the Imagination, and Invigorates the Soul. Penguin
Blanche, E. I., Chang, M. C., & Parham, L. D. (2024). Experiences of Adult Play. The American Journal of Occupational Therapy, 78(4), 7804185040.
Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American psychologist, 56(3), 218.
The theory and findings suggest that the capacity to experience positive emotions may be a fundamental human strength central to the study of human flourishing.
Fuertes, M., Fernandes, I., Azevedo, A. R., Morais, I., Tadeu, B., & Tempera, T. (2024). What do adults learn through play regarding interactions and communication with children?. European Early Childhood Education Research Journal, 1-14. Adults who spend more time playing with their children are more empathic, engaged, reciprocal, and changeling. Moreover, parents were also more positive in their communication with children. This research suggests that play offers individual and dyadic learning to children and adults.
Hart, T., & Holmes, R. M. (2022). Exploring the connection between adult playfulness and emotional intelligence. Journal of Play in Adulthood, 4(1), 28-51.
Huizinga, J. (1955). Homo Ludens: A Study of the Play-Element in Culture, Beacon Press
Magnuson, C. D., & Barnett, L. A. (2013). The playful advantage: How playfulness enhances coping with stress. Leisure Sciences, 35(2), 129-144.
Pressman, S. D., Matthews, K. A., Cohen, S., Martire, L. M., Scheier, M., Baum, A., & Schulz, R. (2009). Association of enjoyable leisure activities with psychological and physical well-being. Psychosomatic medicine, 71(7), 725-732.
Proyer, R. T., & Ruch, W. (2011). The virtuousness of adult playfulness: The relation of playfulness with strengths of character. Psychology of Well-Being: Theory, Research and Practice, 1, 1-12.
Proyer, R. T. (2012). Examining playfulness in adults: Testing its correlates with personality, positive psychological functioning, goal aspirations, and multi-methodically assessed ingenuity. Psychological Test and Assessment Modeling, 54(2), 103-127. This paper investigates how adult playfulness interacts with personality traits and well-being. It links playful behaviors with enhanced creativity, reduced depressive symptoms, and better coping mechanisms under stress
Proyer, R. T. (2013). The well-being of playful adults. The European Journal of Humour Research, 1(1), 84-98.
Van Vleet, M., Helgeson, V. S., & Berg, C. A. (2019). The importance of having fun: Daily play among adults with type 1 diabetes. Journal of social and personal relationships, 36(11-12), 3695-3710.
Website of the National Institute for Play. (www.nifplay.org).
Profile: Dr. Marian C. Diamond
Pioneer Researcher of Play in Enriched Environments
Dr. Marian C. Diamond (1926–2017) was a groundbreaking neuroscientist whose work reshaped our understanding of brain development. Best known for her studies on the effects of enriched environments, she demonstrated that play—characterized by the presence of friends (playmates) and toys—could significantly enhance brain growth and cognitive function.
Dr. Diamond’s research began in the 1960s when she studied the brains of laboratory rats. She discovered that rats housed in enriched environments with playmates and stimulating toys developed larger and more complex brains than those in impoverished settings. These “enriched” rats not only had thicker cerebral cortices, a key area for higher-order thinking, but they also performed better on problem-solving tasks. Her findings provided concrete evidence that social interaction and engagement with the environment were critical for brain development.
In essence, Dr. Diamond showed that friends and toys [to enable play] are essential for intellectual and emotional growth. By allowing rats to play with others and explore stimulating objects, their brains became smarter and more adaptive, neuroplasticity. Conversely, rats deprived of these playful opportunities exhibited stunted brain development and reduced cognitive abilities.
Her discoveries extended beyond the laboratory, emphasizing the importance of enriching human lives through meaningful relationships, exploration, and creativity. A beloved professor and a passionate advocate for lifelong learning, Dr. Diamond’s legacy continues to inspire educators, parents, and scientists to prioritize the joy and necessity of play.
