When I was 21 years old, I woke up one morning completely obsessed with learning to juggle. At the time, no one was talking about the neuropsychological benefits of juggling — neuroscience research on the topic didn’t even exist. Still, I felt compelled to learn. I practiced two hours a day for weeks, and since I’ve always enjoyed persevering through challenges, juggling quickly became the perfect outlet. Once I mastered the basics, I made it harder by juggling while doing aerobic exercise or while sitting in a yoga pose. Today, I even practice what I call juggling meditation.
Juggling as a Mindfulness Practice
One of the greatest benefits of juggling is how relaxing it can be. Juggling forces you into the present moment. While juggling, I no longer thought about my problems. My focus was entirely on the rhythm of the balls.
Because juggling requires motor-mind concentration, it suspends the busy mind. Race car driving also requires motor-mind concentration and as a result drivers report similar states. The difference? Juggling is a lot more safe!
More than a Hobby
For me, juggling quickly became more than a hobby. It was a way to calm my mind and stretch my brain in new and surprising ways. Long before neuroscience research confirmed the benefits, I sensed that juggling was reshaping how I focused and processed information.
Juggling and Brain Neuroplasticity
Science eventually confirmed what jugglers had always suspected. Studies on the neuropsychological benefits of juggling show:
- After three months, juggling increased grey matter by 3%. Grey matter is the brain’s computing infrastructure.
- Grey matter density in the brain increased in the left hippocampus and nucleus accumbens. The hippocampus regulates emotional responses and is involved in storing long-term memories. It is also known to be one of the very few brain regions to give birth to new neurons, generally in response to exercise or environmental stimulus. Whereas the nucleus accumbens links the limbic and motor systems, converting reward signals into motivation to act.
- Grey matter increased in all ages even in those over 60 who learned to juggle.
- Juggling increased white matter about 6% in a region called the right posterior intraparietal sulcus, which is involved in arm movement, grasping and tracking in peripheral vision, and is important for planning and executing complex movements.
- Juggling practice made participants better at mental rotation tasks, which provides direct evidence of a connection between a motor skill and spatial ability.
- Juggling created a structural change in the brain associated with visual processing.
Juggling and Anxiety
A small but compelling study found that women with anxiety who practiced simple three-ball juggling for just a few minutes twice a day showed significantly greater reductions in state anxiety, trait anxiety, tension, depression, and anger — compared to those who didn’t juggle. Researchers believe this rhythmic, bilateral visual tracking may work through mechanisms similar to EMDR, helping the brain process emotional material differently — suggesting that juggling may be a surprisingly simple, portable way to support emotional regulation.
Juggling and ADHD
One exciting application of juggling is its potential for children and adults with ADHD. Because juggling requires sustained focus and rhythmic movement, it can help improve concentration and regulate emotions. Many people with ADHD find activities like juggling especially helpful because the practice combines physical movement with mindfulness, creating a natural tool for self-regulation.
Juggling and Healthy Aging
A randomized crossover study of healthy adults in their 70’s found that four weeks of beginner three-ball juggling (45 minutes, 3x/week) improved postural stability when attention was divided— reducing sway in both side-to-side and front-to-back directions. Researchers also noted improvements in reaction time, attention, and focus, suggesting juggling’s combined motor-mind challenge can support neuroplasticity.
Juggling and Recovery
After posting this article, Will Devine reached out to me to share his story on juggling and recovery. When Will first started juggling to distract himself, he noticed the rhythmic bilateral sequencing felt like EMDR — but with more agency. He’d done EMDR before, but this was different. As his reps increased, his cravings for alcohol decreased, his mood improved, and his sense of self returned. Today, Will is a Recovery Support Professional who teaches,“Brain Fitness through Juggling.” A class that he developed combining simple 3-ball cascade drills with present-moment affirmations to re-encode beliefs. To learn more, please visit Real Recovery Rocks.
Juggling as Meditation and Exercise
Research highlights the cognitive benefits of juggling, but it’s also a powerful mindfulness practice. Juggling suspends the mind, brings you back to the present moment, and doubles as a workout for the arms and shoulders.
In short, juggling is fun, calming, and good for your brain.
Getting Started
If you’d like to learn to juggle, all you need are juggling balls and a simple tutorial. My personal favorite is Mister M 3 Juggling Balls, Plus Online Video, “The Ultimate Juggling Set.
Remember: stay active in any way you can. It’s one of the best-kept secrets to long-term mental and physical health.
About the Author
Dr. Christine E. Dickson is a licensed clinical psychologist [Lic. # PSY20050] with dual doctorates in Clinical Psychology and Industrial-Organizational Psychology. She provides online therapy throughout California and is recognized by Wikipedia as a 21st-century American psychologist.
When she is not helping clients work through anxiety, perfectionism, or stress, she is usually juggling… literally. Dr. Dickson has been juggling for over 25 years because we can’t rewire our brains by thinking alone. Sometimes three juggling balls do more good than three hours of overthinking.
💡 If you’d like help balancing more than just juggling balls, schedule an appointment with Dr. Dickson through her contact page
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