Many people experience a constant internal pressure to “get things right”. This can show up in small, everyday moments, including how we draw, write, or even make simple decisions. Over time, this pattern contributes to mental fatigue, overthinking, and emotional tension.
Expressive art therapy offers a practical way to interrupt this cycle. It shifts the focus from outcome to process, helping the nervous system slow down and reset.
One simple method is the quirky holly drawing exercise. It is accessible, quick, and effective for both children and adults.
Watch the Practice in Action
If you prefer a guided visual, watch the full demonstration here:
This short video shows exactly how to approach the exercise without overthinking it.
What Is the Quirky Holly Drawing Exercise?
This is a brief expressive art activity where you draw a holly branch in an intentionally imperfect and playful way.
Instead of aiming for symmetry or neatness, you:
- Draw uneven leaves
- Vary the size of berries
- Allow irregular shapes
- Resist correcting mistakes
The goal is not artistic quality. The goal is awareness.
Why This Works (Psychological and Therapeutic Insight)
1. Interrupts Perfectionistic Thinking
Perfectionism is often linked to anxiety and cognitive rigidity. When you intentionally create something imperfect, you gently challenge that pattern.
This builds tolerance for “not getting it right”, which is a key emotional regulation skill.
2. Engages Sensorimotor Regulation
The act of drawing, colouring, and repeating simple strokes activates sensory pathways that support calming.
This aligns with principles used in expressive arts therapy and somatic regulation, where the body plays a role in emotional processing.
3. Creates Cognitive Defusion
When you notice the urge to fix your drawing but choose not to act on it, you create space between:
- The thought (“this should look better”)
- The action (correcting it)
This is a core technique in many therapeutic approaches.
4. Encourages Emotional Acceptance
Allowing something to remain imperfect can mirror how we approach emotions.
Instead of correcting or suppressing discomfort, you practise allowing it to exist without immediate change.
Step-by-Step Guide to the Exercise
Step 1: Draw the Base
Sketch a simple holly shape. Do not aim for symmetry.
Step 2: Add Leaves
Make each leaf different. Some can be wider, others sharper.
Step 3: Add Berries
Draw circles in different sizes. Let them be slightly off-centre.
Step 4: Colour Slowly
As you colour, notice any urge to fix or improve the drawing.
Pause. Continue without correcting.
Step 5: Observe
At the end, look at your drawing and simply acknowledge:
“This is enough.”
When to Use This Exercise
This activity is particularly useful when:
- You feel mentally overwhelmed
- You are overthinking small decisions
- You notice perfectionistic tendencies
- You need a short emotional reset during the day
It can be done in under 2 minutes, making it practical for daily use.
Who Can Benefit
- Children who struggle with frustration or rigidity
- Teenagers dealing with academic or social pressure
- Adults experiencing stress or burnout
- Parents and educators looking for simple regulation tools
Recommended Materials
You do not need specialised tools, but having accessible materials increases consistency.
Consider adding these to your practice:
- Sketchbook or drawing pad (unruled, medium thickness paper)
- Washable coloured markers
- Soft coloured pencils for controlled shading
- Gel pens for playful detailing
- Fine liner pens for outlining
These are easy to source and can be kept as a small “reset kit” at home or work.
How to Build This Into a Daily Practice
To make this effective long-term:
- Keep materials visible and accessible
- Pair the activity with a daily cue (for example, after work or before bed)
- Avoid evaluating the outcome
- Repeat similar exercises with different simple themes
Consistency matters more than duration.
Bringing This Into Emotional Wellbeing Work
This activity can also be adapted into:
- Classroom regulation tools
- Parent-child connection activities
- Group workshops
- Individual counselling sessions
It works particularly well when combined with reflective prompts or gentle discussion.
Try this today.
Set a timer for 2 minutes and complete one quirky holly drawing without correcting anything.
Save this idea for later, especially for moments when your mind feels crowded.
Watch the full video here:
If you would like guided support, I offer expressive arts-based emotional wellbeing sessions for children, teens, and adults.
You can explore 1:1 sessions or workshops through Educateable.
Final Reflection
Not everything needs refinement.
Sometimes, the act of allowing something to remain imperfect is where the real shift begins.
And that, in itself, is a meaningful form of emotional regulation.
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