In this solo episode of the Create! Podcast, host Ekaterina Popova explores why maintaining a personal art practice is essential not only for artistic growth, but for mental and nervous system regulation, resilience, and overall well-being. Whether you are a professional artist navigating deadlines or a creative seeking to reconnect with your practice, this episode breaks down the neuroscience behind why our brains need art. Kat shares research-backed insights, practical studio strategies, and mindset shifts to help you build a sustainable creative routine, even with a busy life. This episode is both grounding and actionable, offering permission to create imperfectly and consistently, without pressure or performance.

Join the 100 Day Painting Challenge: https://www.paintwithkat.com/challenge

In This Episode, You Will Learn:

• Why art-making is a powerful tool for nervous system regulation.

• How creative flow quiets the inner critic and reduces anxiety.

• Why habit and process matter more than finished results.

• Simple ways to lower friction in your studio and make starting easier.

• How to separate the creator from the editor to protect your daily practice.

Key Takeaways:

• The Science of Art Research from Drexel University found that just 45 minutes of art-making led to a significant drop in cortisol levels for 75 percent of participants, regardless of skill or experience.

• Silencing the Inner Critic Entering a creative flow state—a concept popularized by psychologist Mihaly Csikszentmihalyi—quiets the Default Mode Network (DMN), the part of the brain linked to rumination and self-judgment.

• The "Bad Art" Rule Strong bodies of work are built by allowing yourself to make "bad art" and prioritizing consistency over perfection. The focus should be on habit formation rather than a final product.

• Mise en Place for the Studio Borrowing from the culinary world, preparing your materials and workspace in advance (even if just a simple setup) reduces friction and makes it easier to begin your next session.

• Creator vs. Editor When you are in the studio, you are the creator; judgment and editing come later. Separating these roles prevents the pressure to produce "portfolio-ready" work from paralyzing your practice.

Memorable Quotes:

• "When I say come home to your art, I mean physically altering your brain chemistry to reduce stress, silence your inner critic."

• "The nervous system does not give a crap... it cares about the process, it cares about the meditative act of art making."

• "The key isn't necessarily finding more time is protecting the time that you have and prioritizing your own work over everyone else's."

• "At its core, [art] is a survival mechanism for sensitive people. It's the way we process life."

• "Don't think about making art, just get it done. Let everyone else decide if it's good or bad, whether they love it or hate it. While they are deciding, make even more art." — Andy Warhol (referenced in episode)

Mentioned in This Episode:

• Your Brain on Art (Book)

• Atomic Habits by James Clear

• Drexel University Cortisol Study

Connect & Resources:

• Join the 100 Day Painting Challenge: https://www.paintwithkat.com/challenge

• Website: https://www.createmagazine.co

• Substack: https://createmagazine.substack.com