With the daily hustle and bustle, constant deadlines and endless to-do lists, it is important to slow down and take a pause to keep your mental health in check. Taking even a few minutes to slow down, breathe and notice your surroundings can help reduce stress, and make the day feel a little lighter.
Having said that, a new trend has been taking over social media for this very reason. It’s called the colour walk, and it has quickly become popular among people.
So how does colour walk work?
The idea is very easy. Before you start your walk, choose a colour. Then, as you walk, look for things around you that match that colour. This small activity helps you stay present, observe your surroundings and take your mind off stress or overthinking.
According to Dr. Astik Joshi, Child & Adolescent & Forensic Psychiatrist at Fortis Hospital Shalimar Bagh, New Delhi, “The Colour Walk is an easy and accessible way to bring mindfulness into daily life. By focusing on something as simple as a colour, people can calm their minds, improve their attention, and feel more grounded.”
During the walk, your senses get engaged as you search for objects of your chosen colour. This slows down your thoughts, clears mental clutter, and helps you feel present in the moment. While there is no direct scientific proof for Colour Walks specifically, experts say it works like other mindfulness exercises, which are known to improve focus and reduce stress.
A study published in the Journal of Clinical Psychology (2021) found that simple mindfulness exercises, like paying attention to what you see, hear, or notice in your surroundings, can improve concentration and reduce anxiety. “Activities like the colour walk offer a gentle way to activate the senses and feel calm without structured therapy,” said Dr. Joshi.
Why colour walk is becoming popular
One reason the colour walk is so popular is that it is easy to do. You don’t need any gym equipment or special training for this. All you need to do is walk on streets, in parks, at home, or even inside a building.
A study in Mindfulness Research (2023) found that focusing on your environment during walks can improve positive emotions and overall well-being. The Colour Walk adds colour to this, making mindfulness fun and easy to practice.
A fun way to stay mindful
Unlike therapy or any mental health programs, colour walks can be done casually, making it easy to fit into daily life. “It’s a small but effective way to pause, reduce stress, and reconnect with your surroundings,” Dr. Joshi said. “Noticing colours or patterns can help shift your focus and bring calm in just a few minutes.”
The colour walk shows how simple mindfulness practices can fit into everyday life.
