Nature Infused Daily Routine: 2024 Guide to Better Mental Health

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Did you know that spending just 120 minutes a week in nature can significantly improve your mental health and well-being? It’s true! A 2019 landmark study published in Scientific Reports found that people who hit this nature “sweet spot” reported consistently higher levels of health and well-being. But in our busy, tech-driven world, how can we make this happen? Don’t worry – I’ve got you covered! Let’s explore some creative and easy ways to weave the great outdoors into your daily routine. Trust me, your mind (and probably your houseplants) will thank you!

Start Your Day with a Natural Wake-Up Call

There’s something magical about waking up with the sun. Natural light isn’t just a pleasant way to start your day; it’s an essential element for a healthy circadian rhythm. Our bodies are wired to respond to the natural light-dark cycle, which influences everything from our sleep patterns to our mood and energy levels. Exposing yourself to natural light in the morning helps regulate your internal clock, boosts serotonin levels, and sets a positive tone for the day.

Creating a nature-inspired morning routine is a wonderful way to embrace the start of your day. Here are some tips to get you started:

1. Open your curtains immediately: Let the morning light flood in as soon as you wake up. The natural light helps signal your body that it’s time to be awake and alert. This can be as simple as opening your curtains before walking towards the bathroom or you can take it up a notch and get smart blinds. 
   • Smart shades like these by Weffort (and there are so many others out there!) are fully customizable (size, color, etc.) to fit your window and meet your room aesthetic. The best part about them is that they can integrate with Apple Homekit, and Google Home, and Alexa, allowing you to program them to slowly open at a certain time or when the sun rises.
2. Step outside for a moment: Even a brief walk by your garden or a step onto your patio can awaken your senses. Breathe in the fresh air and enjoy the feeling of the morning sun on your skin. 
3. Avoid screens for the first 30 minutes: Instead of diving into your phone or laptop, take a moment to appreciate the natural beauty around you. Listen to the birds, notice the colors of the sky, and let nature set the pace for your day.
4. Set the mood with spa music: Play soothing spa or nature-inspired music as you start your day. Soft melodies, gentle water sounds, or calming nature sounds can create a peaceful atmosphere, helping you ease into your morning with a sense of calm and relaxation.
   • Pro tip: Put a speaker in your bathroom and set it to play spa music shortly before your alarm goes off. Alternatively, if you have Apple HomeKit or another home integration system, you can set it to turn on when the sun rises (at the same time as your blinds!). My personal favorites are the Bose SoundLink Revolve+ (Series II) and the Apple HomePod mini. I keep an Anker Soundcore waterproof speaker in my shower too, and it surprisingly holds its charge for a few weeks based on my experiences.
5. Take a deep breath: To kickstart your day, consider adding quick outdoor breathing exercises. Stand barefoot on the grass or ground, close your eyes, and take a few deep breaths. Focus on the sensation of the earth beneath your feet and the cool air filling your lungs. This grounding practice can help you feel centered and energized, ready to take on whatever the day brings.

Greening Your Work Environment

Bringing elements of nature into your workspace can make a big difference in your mood and productivity. Start by incorporating nature-inspired decor, such as wooden desk accessories, stone coasters, or a small water fountain. These natural materials can help create a calming and soothing atmosphere, making your workspace feel more inviting and less sterile.

Desk plants are another fantastic addition to your work environment. Not only do they add a touch of greenery, but they also help improve air quality and boost productivity. Studies have shown that having plants in the office can increase concentration and reduce stress. My absolute favorite for indoor plants are ZZ plants because of their heartiness and rich green colors, but other low-maintenance options like succulents and pothos are great too and will also thrive in indoor conditions, requiring minimal care.

During your work breaks, immerse yourself in nature sounds or views to recharge your mind. Listening to the sound of ocean waves, rustling leaves, or birdsong can transport you to a peaceful place and help you relax. If possible, position your desk near a window with a view of nature. If you aren’t fortunate enough to have a window in your office, incorporate natural lighting with lamps or even light therapy. The Aurora LightPad^TM Mini Light Therapy Lamp by Alaska Northern Lights helped me get through my residency training, but there are many more inexpensive options on the market too! The Vusihoo Light Therapy Happy Sun Lamp has several lamps to capture the aesthetic of your room or office and comes in at a much more affordable price.

Lunch Break Nature Boost

Lunchtime is the perfect opportunity to step away from your desk and reconnect with nature. Find green spaces near your workplace, like a park, garden, or even a small courtyard, where you can take a break. Spending time outdoors, even if just for a short while, can refresh your mind and lift your spirits.

Incorporate quick nature-based mindfulness exercises during your lunch break to reset and rejuvenate. For example, try a few minutes of mindful walking. Focus on the sensation of your feet touching the ground, the sounds around you, and the feeling of the air on your skin. This simple practice can help you feel more present and grounded.

Eating lunch outdoors can also provide numerous benefits. Not only does it give you a break from artificial lighting and indoor air, but it also allows you to enjoy your meal in a more relaxed and natural setting. If you have a favorite green space nearby, make it a habit to eat there whenever possible.

For a creative and calming midday activity, try nature photography. Even if you’re not a professional photographer, capturing the beauty of flowers, trees, or a scenic view can be a fun and rewarding experience. It encourages you to observe and appreciate the details of the natural world, providing a welcome mental break from work.

Outdoor Exercise: Combining Fitness and Nature

Engaging in “green exercise,” or physical activity in natural environments, offers a unique blend of benefits for both body and mind. Studies have shown that exercising in nature can reduce stress, improve mood, and boost overall well-being. The combination of physical activity and natural surroundings creates a powerful synergy that enhances the positive effects of both.

If you live in an urban environment, there are still plenty of ways to incorporate nature into your workouts. Consider activities like jogging in a local park, cycling along tree-lined paths, or joining an outdoor yoga class. These activities allow you to experience the beauty of nature while getting a good workout.

For indoor workouts, you can bring nature elements into your space to create a more pleasant environment. Place a few plants around your workout area, use natural light as much as possible, and play nature sounds or calming music. Even small touches like these can make your indoor workouts feel more refreshing and enjoyable.

Mindful running or walking in nature is another excellent way to combine fitness with mindfulness. As you move, focus on your breath, the rhythm of your steps, and the natural beauty around you. This practice not only provides physical exercise but also helps you connect with the present moment and find a sense of peace.

Evening Wind-Down with Nature

As the day comes to a close, creating a nature-inspired bedtime routine can help you relax and prepare for a restful night’s sleep. One peaceful activity to try is evening gardening. I am not fortunate enough to have a green thumb (it stresses me out!), but my partner finds this to be therapeutic. Spending time with your plants, whether watering, pruning, or simply enjoying their presence, can be a soothing way to unwind. The act of caring for living things can be meditative and provide a sense of accomplishment.

Natural aromatherapy is another wonderful way to incorporate nature into your evening routine. Essential oils like lavender, chamomile, and cedarwood are known for their calming properties. You can use a diffuser to fill your room with these relaxing scents, add a few drops to your bath, or apply them to your skin (diluted in a carrier oil). The comforting aromas can help ease tension and promote better sleep.

Stargazing is a simple yet profound activity that can bring a sense of wonder and calm to your evening. Find a quiet spot outdoors, lay back, and gaze up at the night sky. Whether you’re looking for constellations or simply enjoying the beauty of the stars, this peaceful practice can help you disconnect from daily stresses and reflect on the bigger picture.

Weekend Nature Immersion

Weekends are a fantastic time to immerse yourself in nature and recharge your batteries. Planning mini nature retreats or day trips can provide a refreshing escape from the hustle and bustle of everyday life. Whether it’s hiking in the mountains, exploring a nearby beach, or visiting a botanical garden, these outings allow you to experience the beauty and tranquility of the natural world.

Longer nature exposure can have significant benefits for your mental and physical health. Spending extended time in nature has been shown to reduce stress, improve mood, and enhance creativity. Consider dedicating a day or two each month to fully immerse yourself in a natural setting, whether alone or with loved ones. Living in the Arizona desert, I have found that going on at least 2 hikes per week has had a tremendous effect on my well-being.

Family-friendly nature activities, such as picnics, nature scavenger hunts, or outdoor games, offer a great way to bond and create lasting memories. Engaging in these activities with children can instill a love for nature and encourage them to spend more time outdoors.

For those seeking solitude and introspection, solo nature experiences can be incredibly rewarding. A solo hike, meditation session, or simply sitting quietly in a natural setting can provide time for self-reflection and personal growth. It’s an opportunity to disconnect from technology and the demands of daily life, allowing you to reconnect with yourself and the natural world.

Bringing Nature Indoors

Even when you can’t spend time outside, you can still bring the benefits of nature into your home Placing a few plants in your bedroom or kitchen can create a refreshing and calming atmosphere. Here are a few ideas for mood-boosting, air purifying houseplants:

• Fiddle leaf fig
• Monstera
• Spider plants (even I can keep these alive!)
• Peace lilies
• Snake plants
• Aloe vera
• ZZ plants
• Pothos

Creating a mini, indoor garden or terrarium can be a fun and creative way to bring nature indoors. Choose a variety of small plants that thrive in low-light conditions, such as succulents, air plants, or ferns. Arrange them in a glass container with pebbles, soil, and decorative elements to create a tiny, self-sustaining ecosystem.

Incorporating nature-inspired art and decor can also enhance your living space. Consider adding artwork featuring landscapes, botanical prints, or nature photography. Use natural materials like wood, stone, and wicker in your furniture and decor to create a warm and inviting ambiance.

The benefits of natural materials in home design go beyond aesthetics. These materials can create a sense of harmony and connection to the natural world. Whether you’re renovating a room or simply adding a few new elements, choosing natural materials can make your space feel more grounded and comfortable.

Incorporating nature into your daily life doesn’t have to be complicated. By making small, mindful changes, you can create a more balanced and fulfilling lifestyle that nourishes both your body and soul. Whether you’re starting your day with a dose of morning sunlight, taking a lunchtime walk in the park, or simply enjoying the beauty of a houseplant, these moments of connection with nature can enrich your life in countless ways. So, take a deep breath, step outside, and let the wonders of the natural world inspire you.

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