Forest bathing. Soft hiking. You do not have to be capital-O outdoorsy to know that stepping outside can feel incredibly restorative. You might water some herbs, take a quick walk or simply sit by the beach.
Still, when I am stressed by a rough workday or my toddler's very public meltdown, I am much more likely to veg out in front of a '90s sitcom than put on my shoes and head into the backyard.
Recently, however, I have been making a conscious effort to spend more time outside. My younger daughter is now in daycare, where she spends much of the day under fluorescent lights, so I try to take her outdoors once or twice a day. We mostly sit and watch the birds and squirrels. I have found that this simple routine can help me reset.
Here are a few ways to bring more nature into your life, whether or not you have a backyard.
Head for the trees
Getting outside in any form can be helpful, but spending time in a park may offer additional benefits. It does not have to be a large or beautiful park. If there are a few trees and some greenery, that may be enough to change how you feel.
One study published in PNAS found that adults who walked through a natural area experienced less rumination, meaning repetitive negative thinking, than people who walked along a busy urban route. Another study using a similar setup found that walking in nature was linked to lower anxiety and better memory.
So, if you cannot stop thinking about why a friend has not replied to your message, try going outside. By the time you return, you may find it easier to consider other possibilities, such as the fact that your friend may simply have a lot going on.
Break outdoor time into short periods
For my birthday a few years ago, I took a morning off and walked along a shady path beside a lake. Was it dreamy? Yes. Can I do it regularly? Absolutely not. I can barely find time for basic tasks, much less spend a weekday morning in the woods.
The good news is that you do not have to commit to a long hike to benefit from outdoor time. A large study published in Scientific Reports found that people who spent at least 120 minutes in nature each week reported better well-being and overall health. That works out to roughly 17 minutes a day, and the time does not have to be used all at once.
Check on your plant babies
Not everyone has easy access to parks or other green spaces. Some neighborhoods have far fewer trees and public parks than others. When getting outdoors is difficult, indoor plants may bring a small part of nature into your home.
One small study found that repotting a plant reduced activity in the sympathetic nervous system, which is involved in the body's response to stress. Participants also experienced lower blood pressure. A separate review linked indoor plants with signs of physical relaxation, although many of the studies involved were small.
Even on days when I cannot get outside, I spend a few minutes caring for my plants. I water them, cut away dead leaves and add soil when necessary. The routine gives me a quiet moment to slow down.
Add some green to your screen
If you are short on outdoor time, have little space or do not have a green thumb, nature may still be able to come to you digitally.
Research suggests that looking at natural landscapes in photographs and videos may help the body relax and reduce feelings of stress. Even having a view through a window may offer some benefits.
You could watch a nature documentary, hang a picture of your favorite beach or choose a desk overlooking a tree-lined street. These experiences are not complete replacements for going outside, but they may provide some of the calming effects of nature.
Build nature into your schedule
These days, I have only a few opportunities to take my children outside: first thing in the morning and shortly before dinner. Setting aside those regular times has made the habit easier to maintain. My children now expect our outdoor breaks, which gives me another reason to continue.
Think about where nature could fit into your own schedule. Could you get off public transportation one stop early and walk through a park? Could you hold a meeting while walking around the block? Or could you spend part of your lunch break sitting beneath a tree?
Once outdoor time becomes part of your routine, it requires less planning. You do not need a dramatic mountain view or an entire day in the forest. Sometimes a few trees, a houseplant or several quiet minutes watching birds are enough to help your mind slow down.