Creativity isn’t a mystical gift. It's a capacity we cultivate. Science has suggestions on how to build the creative muscle.

Researchers have found three ingredients for triggering creativity: 1. Exposure to novel stimuli (like learning something new, looking at art or taking an unfamiliar stroll); 2. Deliberate rest (letting yourself think about something else, or stretching, or having a relaxing meal); 3. And brief creativity rituals (like cleaning your desk or breathing deeply for a few minutes). Stress can be a creativity killer: One solution is giving your mind small constraints (“I’m only going to write for 10 minutes”) that lessen the pressure to do something great. However, the right kind of stress — like a fun challenge — can create ‘creative desperation’ that leads to breakthroughs. So, if you’re stuck, step outside, read something weird and sit quietly for a few minutes. Then, make your project into a game. (“How many sentences can I write while holding my breath?”)

How do I kickstart creativity? Start by going somewhere new: Nobel laureates who move multiple times in their careers do award‑winning work much earlier than peers who stay put. So visit new cities, work in new places and meet new collaborators. ‘Extreme experiences’ are also useful. One experiment found that activities like a cold plunge, a short trek over rough terrain, or a new dance class triggered seeing problems in new ways. And there’s a science to serendipity: The key is to become an ‘innovation broker’, and see creativity as an import/export game. Indulge your curiosity across unrelated domains (“how do rockets work, anyways?”) and then look for connections (“so, I build spreadsheets the same way scientists build thrusters?”) As Steve Jobs once said, “creativity is just connecting things.” (For more, I recommend chapter 7 of this book.)

People keep saying I should meditate to get creative, but I hate meditation. So do I! But the meditative rituals that spark creativity are different from chanting ‘ommmm’. They are small routines that create an ‘inspiration infrastructure’: For instance, a habit of writing down ‘idea fragments’, or describing what you’re working on to a friend, are all forms of creative meditation. This is one reason play is important: It makes testing new ideas less risky. (“I’m not sure I believe what I’m about to say, but let’s pretend I do …”)

Okay, but how do I share my creative work with other people? (I’m scared they’ll judge me.) That’s a totally normal feeling — but sharing is often the most important step in making something. Artists who share their work earlier are more successful, and report lower fears of failure and increased confidence. To make sharing easier, schedule “failure experiments” (posting a flawed work, not doing a full edit before hitting send) to prove to yourself everything will turn out okay. And indulge self‑compassion. When fear of judgment strikes, ask yourself: “What’s the worst that can happen?” (It’s usually not very bad — and is often kind of great.) Finally, remember: People want to help you improve. (As an editor once told me, if everything I turned in was perfect, they’d be out of a job.)

What’s your favorite way to spark your creativity? Do you have any creativity rituals you use? Let me know in the comments!