In public safety, it’s all too easy to let the job consume you. Most of us know police officers who eat, drink and sleep law enforcement. Similarly, many firefighters’ identities are completely wrapped up in the fire service. The same goes for corrections and emergency medical professionals.
While dedication to the job is commendable, living a one-dimensional life isn’t healthy. When work defines your entire existence, it’s easy to neglect physical and mental health and lose the opportunity to grow as a person. Plus, let’s face it — talking about work all the time gets old, even for fellow first responders.
This is where the concept of “five hobbies” comes into play. Originally propagated on TikTok, it’s a framework for personal growth and work-life balance that suggests everyone should cultivate five distinct hobbies, each serving a unique purpose. The idea is to create a well-rounded, fulfilling life by balancing personal growth, creativity and both mental and physical health.
Dr. Izzy Sealey, a medical doctor and YouTuber, emphasizes the importance of hobbies in crafting a balanced lifestyle. In her interpretation of the “five hobbies” concept, she adds activities to help grow your mind and stay connected with others. Curating these hobbies intentionally, she says, helps individuals create a sustainable system for feeling happy, healthy and fulfilled.
Let’s break down how these five hobbies can help first responders thrive both on and off duty.
1. A hobby to make money
For most first responders, the paycheck from your primary job is essential. But having a side hustle or a money-making hobby can provide financial security and even set the stage for a career after retirement. If you’re in law enforcement, working off-duty private security shifts (aka “secondary employment”) doesn’t count here — that’s essentially just an extension of your day job. Instead, explore something that’s different from your regular work and that you genuinely enjoy.
For instance, consider freelancing or gig economy jobs. If you’re a skilled writer, photographer or designer, platforms like Upwork or Fiverr can help connect you to potential clients. If you enjoy the thrill of strategy, learning about stock trading or investing might suit you. Even hobbies like woodworking or baking can be turned into profitable ventures. Having this type of hobby not only pads your wallet but also expands your skills, builds confidence and provides productive and rewarding ways to spend your free time.
2. A hobby to keep you fit
First responders know the importance of being “fit for duty.” Your physical fitness can make the difference between life and death, not just for yourself but for others as well. Staying active isn’t just about meeting job requirements — it’s a crucial part of maintaining overall well-being.
A fitness hobby doesn’t have to be mundane. If hitting the gym isn’t your thing, find something that gets you moving while keeping it fun. Martial arts (for example) build strength, endurance and discipline. Swimming is low-impact but highly effective for cardiovascular health. Group activities like joining a recreational sports league can keep you fit while fostering camaraderie. The key is finding something you enjoy so exercise becomes a highlight of your routine rather than a chore. If you don’t enjoy it, it doesn’t count as a hobby!
3. A hobby to build creativity
Creativity might not seem like a critical skill for first responders, but it’s incredibly valuable. Thinking outside the box is often required in emergency situations. Engaging in creative hobbies can sharpen this ability while providing a much-needed outlet for self-expression.
Research has shown creative activities boost personal well-being. A recent study in the UK found participating in arts and crafts reduced stress and increased overall happiness. Creative hobbies could include writing, painting, playing a musical instrument or even cooking. For instance, woodworking offers a hands-on way to create something tangible, while creative writing allows you to explore thoughts and ideas in a structured yet imaginative way. These activities encourage mindfulness and give you a break from the constant adrenaline of your work.
Discover how hobbies can significantly reduce stress and boost your mental and physical well-being. From woodworking to workouts, find your escape and enhance your life! Watch the video below to learn more about the surprising benefits.
4. A hobby to grow your mind
Lifelong learning is critical in a world that’s constantly changing — especially for first responders who need to stay ahead of new developments in technology, medical care and public safety strategies. A hobby that expands your knowledge can make you a better professional while enriching your personal life. But that doesn’t mean you need to limit your off-duty learning to work-related topics. In fact, it’s probably best if you don’t.
How many people do you know who haven’t read a book since high school? Don’t be one of them. Reading not only sharpens your intellect but also offers an escape into new worlds. If books aren’t your thing, consider taking online courses to learn new skills. Platforms like Coursera and Udemy offer classes on everything from leadership development to coding. People share knowledge of every possible kind in free lessons on YouTube. You could also try learning a new language or attending workshops on subjects that interest you. The goal is to keep your mind sharp and engaged, opening doors to new opportunities and perspectives.
And as John Coleman points out in Harvard Business Review, lifelong learning enhances health, financial stability and social connections by fostering continuous personal and professional development. Keeping your mind active can also reportedly delay the symptoms of Alzheimer’s disease.
5. A hobby to stay connected
“Humans are wired to connect,” says a study in the American Journal of Lifestyle Medicine, “and this connection affects our health.” Community is a cornerstone of personal well-being, and for first responders, it can be a vital source of support and fulfillment. A hobby that helps you stay connected with others fosters a sense of belonging and strengthens relationships both within and outside your profession. Building these connections can combat feelings of isolation and create a support system you can lean on during tough times. This is especially important given the higher risk of suicide in first responder communities.
One way to stay connected is by joining local clubs or organizations. Whether it’s a sports team, a hiking group or a hobby club, these activities allow you to engage with like-minded individuals while pursuing shared interests. Volunteering is another powerful way to give back to your community and form meaningful bonds. Participating in charity events, mentoring programs or community cleanups can make a tangible impact while deepening your connection to people in the area you serve.
Religious or spiritual communities also offer a sense of camaraderie and purpose. Whether through attending regular services, joining a study group or participating in outreach programs, these spaces can provide emotional support and a chance to be part of something larger than yourself. Even something as simple as scheduling regular meetups with friends or family can strengthen your personal network and provide a much-needed social outlet.
By dedicating time to fostering connections, you not only enhance your own well-being but also contribute to the greater good. These relationships can serve as a source of inspiration, support and joy, reminding you of the power of community and the importance of human connection.
Why the 5 hobbies concept works
The “five hobbies” framework is effective because it addresses different dimensions of well-being. For first responders, these benefits are particularly pronounced:
- Balance: Dividing your time among various pursuits ensures that no single aspect of life overwhelms the others. It encourages you to maintain harmony between work, personal development and relaxation. This balance helps you remain grounded and prevents you from becoming overly consumed by your professional responsibilities. It’s easier to “leave your work at the office” if you have something engaging to go home to.
- Preventing burnout: High-stress jobs often lead to physical and emotional exhaustion. By mixing productive hobbies with leisure activities, you create space to recharge and recover. Engaging in these hobbies can help keep you from feeling overwhelmed while providing a much-needed mental reset, helping you stay motivated and effective at work.
- Continuous growth: Each hobby contributes to a different aspect of personal growth, whether it’s learning a new skill, improving physical health or cultivating creativity. These activities encourage you to step out of your comfort zone and continuously improve, both as a professional and as an individual.
- Variety: Engaging in diverse activities keeps your life interesting and prevents monotony. The variety ensures you’re always exploring new interests and skills, which can lead to greater satisfaction and a sense of fulfillment. This approach makes your downtime more enjoyable and enriching.
By addressing these dimensions, the five hobbies concept supports a holistic approach to well-being that can benefit every aspect of your life.
Finding the right fit
The key to success with the “five hobbies” concept is personalization. Choose activities that align with your interests, schedule, and goals. Start small — try dedicating just 15 minutes a day to one new hobby. As you build momentum, you’ll find it easier to integrate these pursuits into your routine.
By investing in these five areas of your life, you’ll not only become a better first responder but also a more well-rounded and fulfilled person. In the end, the time and effort you put into yourself will pay dividends both on and off the job.
David Baker is senior manager of content marketing at Lexipol. Besides writing and editing content for the Cordico and Lexipol blogs, he is an avid road racer and trail runner. David completed six marathons and seven half marathons in 2022, including the Boston Marathon and New York City Marathon. He also holds the Guinness World Record for the fastest half marathon in “highland dress” (kilt, dress sporran, and formal Prince Charlie jacket). He lives, trains and works in southern Utah. David is the proud father of a police officer son.