It’s easy to fall into routines as you need to be responsible and productive in your day-to-day life. You need to manage your career, household and relationships. As a result, the spontaneous joy of childhood can feel like a distant memory. You might feel a longing for something, whether that’s for creative projects or for pure, unadulterated fun.

Wondering how to embrace your inner child? Here are small steps you can take to reclaim that playful spirit in your life.

1. Move Your Body for Fun

It’s important to fit at least 150 minutes of physical activity in a week. Due to this need, many adults see exercise as just another obligation. It’s a chore that results in weight loss, muscle gain or cardiovascular health. Instead of seeing movement as a means to an end, consider it the end goal itself. Disconnect yourself from metrics and simply move with joy.

Making exercise fun is about finding a routine that makes you smile, challenges you and helps you feel free. Maybe you loved ballet, gymnastics or figure skating as a little girl — try finding classes for adults where you can reengage in the kinds of movement you once loved.

At home, you can sneak movement into small moments. Put on your playlist from high school or the soundtrack of your favorite childhood movie and dance around for a bit. Embody the feeling of youth and excitement as you get into the groove of the songs.

2. Host a Themed Gathering

Sharing playfulness with friends is a powerful way to heal your inner child. Throw a party with a theme close to your heart. It could be anything from whimsical garden-themed brunches and gripping murder mystery nights to favorite character dress-ups and at-home disco dancing. Whatever the theme, it’s about creating an environment where everyone can be silly and childlike, without the pressures expected from adult socialization.

Throwing a party activates your creativity and excitement in different areas. Think of fun ways to embody the theme with different objects, costumes and food. For a garden-themed party, you can create a beautiful spread featuring seasonal fruits. On the other hand, you can bake and cook several red dishes for a murder mystery night, such as oozing red apple pie and meatballs with red jam.

3. Explore With the Wonder of a Tourist

For a child, everything is new. As adults, everything feels familiar. You might take the same path home or visit the same restaurants or order the same food. You need to adopt a tourist mindset in your own life to incorporate the spirit of wonder. For example, on your next walk, you can pretend you’re merely visiting the place for the first time. Take note of all the new things you’re seeing in your neighborhood. Notice specific trees or architectural details of buildings you pass by every day.

On weekends, you can visit the nearby landmarks in your town that tourists go to. Explore museums, plazas, interactive centers, theaters or old villages. Visit new restaurants from different cuisines or try out new drinks at your favorite cafe. You can also incorporate themed walks into your day. A certain day can be assigned as a green day, where you try to spot different shades of green on the way home from work. These simple shifts bring the feeling of magic into your everyday life.

4. Engage in Aimless Acts of Creation

Think back to activities you used to love as a child. Did you enjoy coloring, creating fantasy stories or building with blocks? That activity can reveal the passion still living inside you, dormant in these past years. Reclaiming that hobby as an adult can be an act of self-care.

If you loved art, buy an inexpensive watercolor set and watch the colors blend together. If you like writing, start a short story or a short poem. Remember to embrace being a beginner instead of trying to be good at it. The joy should be in doing these activities, not in accomplishing something. You can even start healing your inner child through shadow work journaling or art therapy. These activities are great for those who express themselves best with their art.

5. Get Your Hands Dirty in Nature

Spending 120 minutes a week in nature improves health and well-being. However, as adults, nature becomes a scenic destination for the perfect photo. Make sure to interact with nature when you go on hikes. Fully immerse yourself with the textures, sounds and smells as you walk through the woods. Reconnecting with your inner child means embracing the journey rather than focusing on reaching the summit.

Deliberately slow down when hiking. When you spot a river, stop and touch the cool water. Take a deep breath to inhale the scent of pine needles. Observe tiny insects going about their days.

Your Invitation to Play Is Always Open

Knowing how to embrace your inner child is all about connecting with what made you feel most alive in your childhood. These activities should not be another task to add to your overflowing schedule. Instead, treat them as joyful and restorative experiences that bring back moments of lightness, curiosity and play into your everyday.

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