Positive Compulsions: What They Are & How to Cultivate Them

We all have habits we turn to when life feels stressful or our mood is low: it’s natural to seek relief from discomfort. Some habits are soothing in the moment but leave us feeling worse later: endless scrolling, overeating, or pouring another drink. Psychologists call these behaviours compulsions, and usually they are associated with something negative.

Interestingly, a recent article in Psychology Today draws attention to “positive compulsions,” which are less often discussed. These are compelling habits or actions that are not harmful, but can have the power to sustain us, and offer comfort while also creating meaning and strength over time.  

Learning how to identify and cultivate these positive compulsions, which often involve a creative outlet, can be a turning point in breaking out of cycles of pain and moving towards healing and resilience.

What are positive compulsions?

A compulsion is any repeated behaviour we feel driven to do, usually to reduce distress. Negative compulsions — such as gambling, substance use, or avoidance behaviours — offer short-term relief but often deepen the original wound.

Positive compulsions, in contrast, provide both comfort and growth. They may not deliver the instant dopamine hit of their negative cousins, but over time they restore energy, nurture creativity, and foster healing. They are behaviours that become habits, not out of fear or avoidance, but out of a growing sense of alignment with life.

Why positive compulsions matter

Life inevitably brings stress, loss, and transition. In those raw moments, it is natural to reach for something that offers relief. Positive compulsions matter because they provide a healthier way of navigating those transitions.

They can:

• Channel difficult emotions into creativity or expression. Writing, art, or music allows feelings to be externalised rather than buried.

• Build resilience through routine. A daily walk, journaling, or meditation creates rhythm and grounding when life feels chaotic.

• Offer long-term satisfaction. Unlike negative compulsions, which quickly turn sour, positive compulsions leave a residue of pride, calm, or accomplishment.

• Support identity reconstruction. After a breakup, job loss, or other life disruption, new compulsions can help rebuild a sense of who we are becoming.

In short, positive compulsions don’t just ease the moment: they help us grow through it.

Using creative activity as a positive compulsion

The artist Paul Klee once said that “A line is a dot that went for a walk”. Sitting with a sketchbook and simply “taking a line for a walk” can be a positive compulsion: drawings have the power to express our inner psychological state, or even just make us observe the world around us on a deeper level. 

This can take our thoughts away from unhelpful rumination, and distract us during times of grief or stress. It doesn’t matter if you don’t consider yourself artistic: even doodling can be beneficial. The point is not the end goal of creating a piece of work (although this can be another rewarding outcome): it’s about enjoying the process.

Your creative outlet doesn’t need to be drawing: it could be making music; writing freely in a journal; crafting or dancing. What matters is not the method, but cultivating habits that sustain, rather than harm, your long term mental wellbeing. 

How to cultivate positive compulsions

Shifting from harmful habits to more constructive ones takes intention. Here are some ways to begin:

Notice your current patterns

Start by paying attention to what you reach for when you’re stressed. Which behaviours help you feel calmer but leave you drained or ashamed afterwards? Which ones, even if small, leave you with a sense of strength or meaning?

Experiment with alternatives

You don’t need to leap straight into a new passion project. Begin small. Try sketching for five minutes instead of scrolling, or listening to music instead of pouring a drink. The key is to replace, not just resist.

Anchor to meaning

Positive compulsions tend to stick when they are tied to something that matters. A person who starts running to clear their head may find deeper motivation when they reframe it as “I’m running to nurture my health so I can be here for my family.”

Embrace process, not perfection

Negative compulsions often lure us with their quick, intense relief. Positive ones grow slowly. Allow yourself to be a beginner. The first painting, poem, or meditation may feel awkward. Over time, though, the practice itself becomes nourishing.

Seek support if needed

Sometimes negative compulsions are deeply entrenched, and replacing them isn’t simple. At our Harley Street therapist practice, we can provide a safe space to explore what drives the compulsion and help you develop healthier alternatives.