How to Improve Mental Health in 17 Minutes and 9 Seconds Per Day

Stress is a constant companion in modern life. But what if the simplest solution to stress and mental health challenges isn’t a complicated technique or expensive treatment? What if it’s as easy as stepping outside? Research consistently shows that time spent in nature can significantly reduce stress, enhance mental health, and improve overall well-being. The best part? It doesn’t require a big time commitment to start seeing results.

Nature as Medicine

A growing body of evidence supports the transformative power of nature. A 2019 study published in Scientific Reports found that spending just 120 minutes a week in nature is associated with improved health and well-being. That’s a mere 17 minutes and 9 seconds a day. Even this small amount of time can lower cortisol levels (the stress hormone), improve mood, and increase feelings of vitality.

In Canada, some doctors are going a step further by prescribing time in nature as part of a holistic approach to health. Programs like PaRx enable physicians to issue “nature prescriptions,” encouraging patients to visit parks, gardens, or forests as part of their treatment plans. This innovative approach is backed by studies showing that regular exposure to green spaces can reduce anxiety, depression, and even the risk of chronic diseases.

The Benefits of Nature

Spending time in nature goes beyond stress reduction. It offers:

1. Improved focus: Nature helps reset attention spans, improving concentration and creativity.
2. Better mood: Exposure to natural environments increases the production of serotonin, the “feel-good” neurotransmitter.
3. Physical health: Time in green spaces is associated with lower blood pressure, reduced inflammation, and a stronger immune system.
4. Social connection: Parks and shared green spaces encourage interaction and foster a sense of community.

Shinrin-Yoku: The Art of Forest Bathing

One particularly powerful practice is shinrin-yoku, or “forest bathing,” a Japanese tradition that involves immersing oneself in the atmosphere of a forest. This isn’t about exercise or structured activities but simply being present in the natural environment.

Studies show that forest bathing reduces blood pressure, lowers cortisol, and boosts immune function by increasing the activity of natural killer (NK) cells, which play a vital role in combating infections and cancer. The practice encourages mindfulness, helping individuals reconnect with their senses—feeling the texture of bark, listening to birdsong, and inhaling the rich scent of soil.

You don’t need access to a dense forest to experience the benefits of shinrin-yoku. Any natural environment, even a small park or wooded area, can provide a similar sense of calm and grounding.

Indigenous Wisdom and Nature

Indigenous cultures worldwide have long recognized the restorative power of nature. Many Indigenous practices emphasize living in harmony with the earth, seeing it not as a resource to be exploited but as a source of spiritual and physical nourishment.

In Māori culture, for example, the concept of whenua (land) is deeply tied to identity and well-being. Connecting with the land is seen as essential for personal and communal health. Similarly, Native American traditions often incorporate rituals in sacred natural spaces to promote healing and balance.

Drawing inspiration from these perspectives, modern approaches to mental health are beginning to incorporate more holistic, nature-based practices.

Overcoming Challenges

For many, the idea of spending time in nature feels aspirational but impractical. City living, busy schedules, and lack of nearby green spaces can make it seem difficult. Here’s the good news: you don’t need to hike through a forest or climb a mountain to experience the benefits.

1. Find local parks or green spaces: Most urban areas have accessible parks, even small ones. A lunchtime walk in a nearby park can make a world of difference.
2. Bring nature to you: If you can’t regularly access green spaces, bring elements of nature indoors. A study from the Journal of Environmental Psychology suggests that having plants in your home or viewing images of natural landscapes can reduce stress and promote calm.
3. Use creative solutions: Rooftop gardens, community gardens, or even a balcony with a few potted plants can serve as a nature retreat.

The Micro-Habits Approach

Starting any new habit can feel daunting, especially when life is already overwhelming. This is where micro-habits come in. By starting small—so small it feels effortless—you can bypass resistance and gradually build a sustainable routine.

1. Start with one minute a day: Commit to spending just one minute in nature at the same time every day. Stand outside, take a few deep breaths, or look out at the sky.
2. Anchor the habit: Attach this minute to an existing routine, such as after your morning coffee or before bedtime. This creates a natural cue to remind you.
3. Gradually increase: Once the one-minute habit feels easy, add another minute, and another, until you’re spending 17 minutes and 9 seconds a day in nature. Or more, if you like!
4. Celebrate the wins: Even a single minute in nature can reduce stress. Celebrate this small achievement and the progress you’re making.

A Nature Prescription for Everyone

Here’s a simple plan to integrate nature into your daily life:

1. Morning boost: Spend your first minute of the day outside. Step onto your balcony, into your garden, or simply near an open window to feel the fresh air.
2. Lunchtime refresh: Take a short walk during your lunch break. Even a small patch of grass or a nearby tree can offer benefits.
3. Evening unwind: Reflect on your day while sitting outdoors or near a window with a view of the sky.

If stepping outside isn’t always possible, bring nature indoors. Add a few plants to your workspace or living area. Even nature-themed artwork or desktop wallpapers can create a calming environment, as research from Urban Forestry & Urban Greening has shown.

Here is an excerpt from my new book, Start With Values. I try to spend more than 17 minutes and 9 seconds per day in nature, aiming for somewhere around 40 minutes, depending on how fast I run.

As I reach the top of Mount Maunganui in New Zealand, beads of sweat roll down my face. Crimson rays from the sun, our home star—a fission reactor floating in space—caress my skin. I close my eyes for a moment.

I am here now.

I open my eyes and see waves breaking against rocks far below. Swells crisscross towards the harbor. Birds wheel and settle into the cliff face. I touch a courageous plant that grows from a crack in the warm stone. Moments like these bring fulfillment. The journey has been worthwhile.

Final Thoughts

The beauty of nature lies in its simplicity. Unlike most solutions to stress, it doesn’t ask you to do more, but to be more—more present, more connected, and more attuned to the rhythms of life. By aligning with nature’s pace, you may find that your own feels more manageable.

Stress is inevitable, but its grip on your life doesn’t have to be. By committing to small, consistent doses of nature, you can create a powerful antidote to the pressures of modern living. Whether it’s a daily walk in the park, a moment of stillness under the sky, or a plant-filled corner in your home, nature offers a path to better mental health and resilience.

Start small. Start today. One minute outside could be the beginning of a life-changing habit.