Discover a calming negative painting exercise that helps you unwind as a busy mom and recharge through creative self-care.
Let’s be real—life as a mom often feels like you’re in constant “go” mode, and finding time to pause and take a breather feels almost impossible. But what if I told you there’s a way to calm your mind, recharge, and spark a little creativity, all in just a few minutes? That’s where this simple but soothing negative painting exercise comes in.
You don’t need to be a skilled artist to do this. In fact, the best part is that it’s not about getting things perfect. It’s about enjoying the process and giving yourself permission to focus on something just for you.
Why This Exercise Is Good for Your Mental Health
This type of painting, focusing on the space around shapes instead of the shapes themselves, is a powerful way to shift your mindset. As moms, we’re always focused on what’s right in front of us—the tasks, the to-do lists, the responsibilities. We’re so zoomed in on what needs to be done that we rarely step back and look at the bigger picture.
Negative painting encourages you to see things differently. It invites you to let go of perfectionism and control, focusing instead on the process. The repetition of painting layer after layer is meditative, allowing you to enter a calming rhythm. Each stroke becomes a way to slow down your thoughts and be present in the moment.
Have fun with this simple negative painting exercise! Please let me know if you’ve tried it; I would love to see it.
You can find a small video of this exercise on my Instagram @thecreativecooldown
Supplies used:
Watercolor paper 300grs (Baohong), watercolor (Winsor & Newton), brush (da Vinci), cup of water, paper towel, washi tape.
Alternative supply suggestions:
See if you can borrow any paints from your kid(s). No paints? Try it with markers, crayons, or colored pencils.
Instructions for this negative painting exercise:
Step 1 – Start with light shapes
Find a cozy spot where you can paint without interruptions. Lay out all your supplies and take a few deep breaths to relax.
Choose a shape to start with—let’s say circles for this exercise. Use a watery, light shade of a single color to paint the outline of a few circles. These don’t need to be perfect!
The goal is just to mark where your shapes will be. You’re going to focus on the spaces around these shapes, not the shapes themselves.
Step 2 – Paint the space around the shapes
Once you’ve outlined your circles, paint the area around them with the same color. Make sure it’s still light and watery. This is where the term “negative painting” comes into play—you’re not painting the shapes; you’re painting everything else around them.
Step 3 – Add a darker shade
After your first layer has dried, mix a bit of black into your color to make the shade darker. Paint another layer of circles, but this time, make sure you avoid painting over your original ones.
Step 4 – Add a darker background
Keep those light circles as they are, and paint the rest of the background in this darker shade (the one you mixed in Step 3). Slowly, you’ll see the contrast build as each circle layer stands out more.
Step 5 – Repeat the process
Keep repeating this process. Make the shade a little darker each time, and avoid painting over the previously created circles. You’ll end up with a beautiful gradient of shapes and shades, almost like looking through layers of your own thoughts.
A Creative Way to Let Go of Mom Guilt
We often feel guilty for doing something just for ourselves. But exercises like this are not just “a break”; they’re a way to recharge so you can be more present and patient in your day-to-day life. Taking a few minutes to sit with a paintbrush and let your thoughts soften can make all the difference when you’re feeling overwhelmed.
The best part? There’s no “right” way to do this. Whether your circles are perfect or wobbly, whether your layers bleed into each other a little or the shading isn’t exact—it doesn’t matter. The act of creating, of letting go, is what counts. Each layer of paint you add is like shedding a layer of stress.
So, the next time you’re overwhelmed, give this a try. Grab your paintbrush, pick your favorite color, and just let yourself be in the moment. You’ll be amazed at how something as simple as painting around a few shapes can help you find your center again.
Happy painting!
You might also like my relaxing sea urchin exercise if you enjoyed this exercise.
