Is Color by Number Good for Stress? What Research Suggests

Updated: 2026-11-03 · 6 min read

After a long day, filling tiny numbered shapes with colour can feel oddly soothing. It isn't just your imagination, but it isn't magic either. Here is what studies actually show.

Why coloring feels calming

Coloring combines several things that the stressed brain likes:

• A single, simple task. You only need to find the next shape and fill it. That narrows attention and quiets background worry.
• Repetition and rhythm. Tapping or shading in a steady pattern is similar to other calming repetitive activities like knitting.
• Low stakes. In color by number, there is no blank page and no "wrong" design. You can't fail, which removes performance pressure.
• Visible progress. Every filled section is a tiny win. Watching the picture appear is satisfying.
• Gentle sensory pleasure. Colour itself is pleasant to look at, and choosing or seeing harmonious palettes is rewarding.

Psychologists describe this as a light form of focused attention or "flow": you are absorbed enough to stop ruminating, but the task isn't hard enough to cause strain.

What the research says

Research on coloring is encouraging but still limited, mostly using small groups of students over short periods.

• Structured vs free coloring. A frequently cited 2005 study by Curry and Kasser found that students who coloured a mandala or a structured plaid pattern after a stress-inducing task had a larger drop in anxiety than students who coloured on blank paper. Later studies, including one by van der Vennet and Serice (2012), reported similar results for mandala coloring.
• Daily coloring and mood. A 2017 study from New Zealand (Flett and colleagues) asked young adults to color for a short time each day for a week. The coloring group reported fewer symptoms of depression and anxiety than a control group doing logic puzzles, although the effects were modest.
• Mindfulness link. Some researchers suggest coloring works because it encourages present-moment attention, similar to mindfulness practices. Others caution that relaxation effects may be short-lived.

What this means for you: structured coloring, which is exactly what color by number is, seems more calming than free drawing for many people, at least in the short term. It's a reasonable, low-cost tool for unwinding, with no downside when used in moderation.

Color by number vs other coloring

Color by number is a highly structured version of coloring:

• No decisions about design or colour. Great for tired minds that don't want choices.
• Clear endpoint. You know when you're done.
• Easy for beginners. No drawing or art skills required.

Freehand coloring offers more creativity, which some people find more fulfilling. If you want to relax, start with structured pictures. If you want to express yourself, mix in some free coloring later.

A 15-minute coloring routine for stress

Try this when you feel tense or before bed:

1. Put your phone on Do Not Disturb except for the coloring app, and sit comfortably.
2. Take three slow breaths before starting.
3. Choose a picture by mood. Florals and nature for calm, mandalas for focus, animals or dinosaurs for playful energy.
4. Color for 10–15 minutes. Don't aim to finish; aim to be present. Notice the colours as they appear.
5. Pause and notice how you feel. Rate your stress before and after on a scale of 1–10. Many people notice a small drop.
6. Save your progress and stop. Finishing later keeps it a pleasure, not a chore.

Tips to get the most from it

• Make it a ritual. Same time, same place: after lunch, on the train, or before sleep.
• Avoid multitasking. Coloring while watching an intense show reduces the calming effect.
• Keep it short. Long sessions can strain eyes and wrists. Take breaks and blink.
• Lower screen brightness at night and use your device's night mode to reduce glare.
• Pick soothing palettes when stressed: blues, greens, soft pinks and earth tones tend to feel calmer.
• Don't chase perfection. The point is the process.

When coloring is not enough

Coloring can be a pleasant self-care tool, but it is not a medical treatment. If anxiety, low mood or sleep problems last for weeks, affect work or relationships, or include thoughts of self-harm, please talk to a doctor or mental health professional. In India, you can contact the government's Tele-MANAS helpline at 14416. In other countries, check your local health service for support lines.

Trying color by number on your phone

Digital color by number is convenient: no pencils, no mess, and you can pick it up for five minutes anywhere. The Color by Number Android app offers a large collection of pictures in categories like Floral, Animals, Nature, Dinosaurs, Fantasy and Mandala. You tap each numbered section to fill it, save favourite artworks, and continue unfinished pictures from My Progress. It works on phones and tablets and is designed for all skill levels.

Who benefits most from coloring breaks

Coloring tends to suit people who find traditional meditation hard. If sitting still with your eyes closed makes your mind race, a simple hands-on task can give the same "single point of focus" with less effort. It is also useful for:

• Students between study blocks, to rest the parts of the brain used for reading and memorising.
• Remote workers who need a clear break from screens full of messages.
• Parents looking for a calm shared activity with children.
• Commuters who want something lighter than news or social media.

Try a one-week experiment: color for 10 minutes at the same time each day and note your stress level before and after. Your own notes are the best evidence of whether the habit works for you.

Digital vs paper coloring

Paper gives a tactile, screen-free experience and uses fine motor skills more. Digital coloring is portable, mess-free and quick to start, with no sharpening or erasing. Many people use both: paper at home, an app on the go.

Making coloring a habit that sticks

Short, regular sessions tend to be easier to keep than long, occasional ones. A few practical ideas help coloring become a dependable wind-down tool rather than something you remember once a month:

• Attach it to an existing routine. Color for ten minutes after dinner, during a tea break, or on your commute if you are not driving.
• Keep one picture "in progress". Having an unfinished artwork ready means you can start immediately instead of browsing for the perfect page. A progress feature that saves partly finished pictures makes this easy.
• Choose difficulty by energy level. On tired days pick simpler designs with larger areas; save detailed mandalas for when you feel focused.
• Silence notifications. The calming effect depends on attention; constant pings break it.
• Stop while it still feels good. Ending before you feel restless keeps the activity associated with relaxation.

Treat coloring as one helpful tool alongside sleep, movement and talking to people you trust, not as a cure for stress on its own.

FAQ

Does coloring really reduce stress?

Small studies suggest structured coloring can reduce short-term anxiety and slightly improve mood. Effects vary between people and are usually modest.

Is color by number better than normal coloring for relaxation?

For many people, yes, because structured patterns reduce decisions and pressure. Research on mandalas and patterns suggests structure helps calming more than free drawing.

How long should I color to feel relaxed?

Around 10–20 minutes is enough for most people. Short regular sessions are better than occasional long ones.

Is digital coloring as good as paper?

There is less research on digital coloring, but the same principles of focus, repetition and low pressure apply. Reduce brightness and take breaks to protect your eyes.

Can coloring help with anxiety disorders?

It can be a helpful relaxation activity, but it doesn't replace professional treatment. Please speak to a health professional if anxiety is persistent or severe.