Abstract
Objectives: Adult colouring books often claim increased mindfulness and reduced stress through their use. However, limited research exists as to the relationship between colouring and mindfulness and wellbeing. Whilst these books tend to market themselves as mindfulness tools, previous researchers have questioned if the psychological state of flow may be induced during colouring. Using a randomised design, this study aimed to empirically explore whether mindfulness colouring (with the use of an audio guide) is more effective at increasing mindfulness and flow than non-mindfulness colouring. Moreover, the study aimed to explore if either condition is more effective at improving worry, perceived stress, work-related rumination, and sleep, and whether or not increases in mindfulness and flow are related to this. Design: 149 participants (95.9% female, 96% Caucasian, median age 30), predominantly working in health or education settings, were randomly assigned to either an audio guided-mindfulness colouring condition (GM) or non-mindfulness condition (NM). Participants were asked to colour in designs on 10 occasions over a 14 day period. Participants in the GM condition were asked to listen to an audio guide on at least two occasions whilst colouring. Mindfulness, flow, perceived stress, worry, work-related rumination, and sleep were measured pre and post the colouring intervention as well as at one-month and three-month follow-up. Results: A mixed between-within groups Multivariate Analysis of Variance (MANOVA) found neither condition more effective than the other at increasing mindfulness or flow. A mixed MANOVA found the GM condition not to be more effective at improving wellbeing than the NM condition. An exploratory analysis of change over time including only participants who completed the study through to three-month follow-up found an increase in all five facets of mindfulness, the flow facets challenge-skill balance and concentration on the task at hand, stress, worry, and affective rumination. Correlation analyses found mixed evidence of a relationship between changes in mindfulness and flow with changes in wellbeing. The mindfulness facets non-reactivity to inner experience and acting with awareness were most associated with changes in wellbeing. Substantial attrition occurred; t-tests and chi-square analyses found differences between those who completed the study and those who did not. Conclusions: Colouring, both mindfully and non-mindfully, appears to be associated with an increase in mindfulness and some facets of flow, as well as aspects of wellbeing. Colouring mindfully was not associated with greater increase in mindfulness or flow than colouring non-mindfully. Further research is warranted as to the mechanisms by which colouring may operate upon mental wellbeing, given initial research suggests beneficial effects and that is it both a cheap and easily accessible intervention.