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Jodi Jill hates flying. So when turbulence hits and her nerves start to fray, she reaches for the 50- to 75-piece kids’ jigsaw puzzle tucked inside her bag. Then she drops the tray table and starts putting it together.
“It allows me to focus on what’s in front of me and what I can control in that moment,” Jill says. “I have something tangible in my hand and am maneuvering it and thinking about it.” Granted, she finishes quickly. But for that 10-minute window of calm, she’s so focused on matching colors and edges that she stops worrying about the plane bucking through the clouds.
Jill, who lives in Los Angeles, has loved putting puzzles together since she was a kid. During a difficult childhood, “I found friends in puzzles,” she says. She’s now a professional puzzle maker and founded Puzzle Day, an international celebration that takes place every Jan. 29, and Puzzle Month (in January).
By 10:30 a.m. on a recent weekday morning, Jill had already completed three small puzzles. “It’s good for me to sit down,” she says. “It’s the one way I can clear my mind and get to what I need to do for the day.”
She’s onto something, experts say. Here’s what to know about the benefits of puzzles—and how to make them an easy part of your routine.
Piecing together the benefits
It doesn’t matter how old you are: You could probably benefit from playing more.
“We need lightness and fun and opportunities for creativity and relaxation,” says Amy Dykstra, a psychologist in Calgary, Canada, who’s trained in play therapy. “It’s important for our mental health.”
Kids’ puzzles are less daunting than the grown-up versions—like a 3,000-piece Van Gogh reproduction that requires 30 hours you don’t have. Many people, including those with ADHD who struggle with task initiation, find that completing something simple helps them shift gears into a productive rhythm.
Read More: The 1-Minute Trick to Calming Down Your Nervous System
“Once you’ve completed the puzzle, you can use that momentum to keep going in your day,” Dykstra says. “That simple accomplishment of getting a quick win extends to other more complex and demanding tasks.”
Putting together a puzzle is a low-effort way to practice mindfulness. Its sensory, hands-on nature provides a sense of calm and relaxation, and it can help you stay grounded in the present moment and interrupt stress before it snowballs. The simple act of matching shapes and colors pulls your attention back to what’s right in front of you. “Most people are going to benefit from mindfulness activities,” Dykstra says, “and puzzles are much more interesting for people who don’t enjoy sitting and closing their eyes or listening to audio meditation guides.”
Find your fit
An entire universe of simple, 100-piece puzzles awaits. Jill gravitates toward bright, colorful designs she often picks up at dollar stores and convenience shops. (Hot tip: Some 7-Eleven locations sell surprisingly good puzzles, she says.) Lean into themes that speak to you, whether that’s national parks, cute animals, or outer space. Jill just completed a simple Yellowstone puzzle: “I want to go there, so I’m doing this kids’ puzzle and thinking about what I might do if I go on vacation,” she says. “It takes me out of my current headspace and puts me someplace that’s happy.”
Get creative about fitting puzzles into your day, she suggests. You might do one while you’re eating lunch, taking a quick break between meetings, chatting on the phone, or watching your favorite TV show.
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Keep it low-pressure and low-stakes. This isn’t about racing the clock or framing a masterpiece—it’s about finding something that feels good in the moment. “I always tell people that it doesn’t matter what puzzle you play. What matters is that it brings you a spark of joy,” Jill says. “Think about how it makes you feel: If you dread it, it’s not for you. Try it, see how it feels, and remember that you don’t have to finish a puzzle.” If traditional jigsaws aren’t your thing, she suggests broadening your puzzle horizons to include word searches, crosswords, or Sudoku.
When you’re done with your puzzle, don’t just tear it apart, put it back in the box, and stack it on your shelf to collect dust. Share it. Jill travels with two puzzles—one for the way there and one for the way back—and passes each along when she’s done.
“Sharing your puzzles is one way you can spread joy in the world. Puzzles aren’t political; they’re not religious. They’re tools we use to make us happy,” she says. “They’re little journeys of life compacted into small pieces and wonderful places.”
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