“We don’t stop playing because we grow old, we grow old because we stop playing.”

A little over a year ago, I was home sick from work and spent the entire day staring at the ceiling in silence. I remember thinking it was the most peace I’d had in years, and it felt like a vacation! Reflecting back on that, it was a very telling 24 hours! If staring at a ceiling felt like a vacation, perhaps it was time to make some changes? 😊 I know someone reading this can relate -- the struggle is real!

Eighty percent of Americans report feeling stuck in a routine. Monotony and feeling stuck are prevalent issues that many people say impact their mental health. Anxiety, fatigue, frustration, and boredom are all commonly reported. While some people thrive in routine, it's crucial to recognize the importance of balance and making time for fun outside your day-to-day responsibilities.

Here is a question you may not ask yourself often: How frequently do you have fun? For many adults, this is a loaded question; maybe you don’t even know what you enjoy doing for fun anymore! Perhaps your life is so busy you forgot what it means to have fun? Regardless, in psychology, fun is more than just entertainment, it’s essential for overall well-being. It positively impacts mental and physical health, reduces stress, enhances creativity, improves mood, increases resilience, improves brain function, strengthens social connections, and can provide an overall greater sense of meaning and purpose in your life. Engaging in the things you enjoy releases dopamine and endorphins which are neurotransmitters that increase positive feelings and reduce negative ones. If you’ve been in a slump, it’s time to assess the last time you had fun.

Here are some ways adults can add more fun into their lives:

Reflect: Think back to your younger years, what did you enjoy? Did you draw, paint, go to amusement parks, play sports, cook, hike, go to the gym, travel, bike ride, play video games, go out to dinner, go dancing -- what brought you joy? Consider how to reintroduce some of those things into your life.

While reflecting, think about how much fun you need in your life. Do you want more fun daily or a vacation getaway? Take the time to increase your awareness of the need for fun in your life.

Socialize: Prioritize having fun socially. Engage in fun activities, step outside your comfort zone, and be adventurous together!

Set Aside Time to Let loose: Even the most responsible people need to let loose, laugh, and have fun. Where is your downtime during the week and how are you spending it?

Do Something Outside of Routine: Go out to dinner on a weeknight, ride your bike when you get home, go for a walk, craft something, or get an iced coffee on your lunch break. Do something for yourself and do it out of routine.

Book a Vacation: Research shows that just the act of booking a vacation and awaiting the vacation gives the brain a dopamine hit! Having something to look forward to can also make present challenges feel less overwhelming. Do you value travel and adventure? It doesn’t have to be elaborate, but we all need a change of scenery sometimes.

Try Something New: What is something you have always wanted to try? It’s okay to feel anxious about trying something new, take the anxiety with you and embrace the possibility of imperfection. The point is to have fun, not to have a perfect experience.

Step Away from Technology: The endless scroll might feel rewarding in the moment, but we’re aiming for long-term fun here! Step away from tech and explore how you enjoy spending your time—this alone can open doors to new and fulfilling experiences.

Adults need fun too—and it’s important for children to see their parents making time for enjoyment. Maybe you’re stuck in a routine, feel guilty taking time for yourself, or have responsibilities that take priority. Regardless, it’s not too late to make space for joy in your life. As someone who works a lot, I remind myself when opportunities arise to step away: “When I look back, am I going to remember what I did in my routine, or will I remember the memory I made doing something I truly value?”

Challenge yourself this summer, get out and have some fun!