Jodi Jill finds flying stressful. When turbulence causes her anxiety to rise, she turns to a 50- to 75-piece children’s jigsaw puzzle she keeps in her bag. She then lowers the tray table and begins assembling it.

“It allows me to focus on what’s in front of me and what I can control in that moment,” Jill explains. “I have something tangible in my hand and am maneuvering it and thinking about it.” While she admits to finishing quickly, for those 10 minutes of calm, her concentration on matching colors and edges distracts her from the plane’s movement through the clouds.

Jill, a Los Angeles resident, has enjoyed puzzles since childhood. She credits them with providing companionship during a challenging upbringing. She is now a professional puzzle maker and established , an international event observed annually on January 29, and also founded Puzzle Month, celebrated in January.

By mid-morning on a recent weekday, Jill had already completed three small puzzles. “It’s good for me to sit down,” she states. “It’s the one way I can clear my mind and get to what I need to do for the day.”

Experts suggest she is onto something significant. Here’s what you should know about the advantages of puzzles and how to incorporate them easily into your daily routine.

Understanding the Advantages

Regardless of age, engaging in more play could be beneficial.

“We need lightness and fun and opportunities for creativity and relaxation,” says Amy Dykstra, a psychologist in Calgary, Canada, who specializes in play therapy. “It’s important for our mental health.”

Children’s puzzles are less intimidating than adult versions, such as a 3,000-piece replica of a Van Gogh painting that demands 30 hours of your time. Many individuals, including those with ADHD who find it difficult to start tasks, discover that completing a simple activity helps them transition into a productive state.

“Once you’ve completed the puzzle, you can use that momentum to keep going in your day,” Dykstra notes. “That simple accomplishment of getting a quick win extends to other more complex and demanding tasks.”

Assembling a puzzle offers a low-effort method for practicing mindfulness. Its tactile, hands-on nature promotes a sense of calm and relaxation, helping you remain present and interrupt stress before it escalates. The straightforward process of matching shapes and colors redirects your attention to your immediate surroundings. “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.”

Discover Your Ideal Puzzle

A vast selection of simple, 100-piece puzzles is available. Jill prefers brightly colored designs, often purchased from dollar stores and convenience shops. (A helpful tip: she mentions that some 7-Eleven locations offer surprisingly good puzzles.) Choose themes that appeal to you, whether they feature national parks, charming animals, or outer space. Jill recently finished a straightforward 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 shares. “It takes me out of my current headspace and puts me someplace that’s happy.”

She suggests being creative about incorporating puzzles into your day. You could assemble one during your lunch break, between meetings, while talking on the phone, or while watching your favorite television program.

Maintain a low-pressure, low-stakes approach. The goal is not to race against time or create a framed masterpiece, but rather to find something that brings you satisfaction 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 jigsaw puzzles aren’t your preference, she recommends exploring other puzzle types like word searches, crosswords, or Sudoku.

Once you’ve completed your puzzle, don’t simply dismantle it, return it to the box, and let it gather dust on a shelf. Share it. Jill travels with two puzzles—one for her journey there and another for her return trip—and passes each one on after she’s finished.

“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 states. “They’re little journeys of life compacted into small pieces and wonderful places.”