Why We Need to Replenish Our Attention
We’ve all been there: after hours of deep work or concentration, we finally take a break—only to check our phone. This habit might feel second nature, but it doesn’t truly restore our minds. Just as a well runs dry if it’s never refilled, our mental energy and creativity also need deliberate replenishment. Without it, productivity drops and creative “burnout” sets in.
Nature’s Role in Attention Restoration
According to the Attention Restoration Theory (ART), spending time in a natural environment can help us regain the cognitive resources lost during periods of intense focus (Pasanen et al., 2018). Research shows that even a short exposure to nature has positive effects on:
Lowering Stress: Green spaces can reduce cortisol levels and help us feel more relaxed.
Boosting Mood: A brief walk outdoors or simply gazing at natural scenery can quickly improve mood.
Enhancing Focus: Studies indicate that nature replenishes attention, allowing us to concentrate better when we return to our tasks (APA, 2020).
Simple Ways to Boost Mental Clarity Through Nature
Take Micro-Nature Breaks
When you pause from work, look out a window at greenery or simply step outside for a minute or two. Focus on any natural element—trees, clouds, or birds—rather than your phone.
Work in an Outdoor Setting
If possible, bring your laptop or notebook outside. Fresh air and natural surroundings provide a quick mental “reset.” You’ll return to your tasks with renewed clarity.
Incorporate Nature into Your Workspace
If outdoor work isn’t possible, add potted plants, nature photos, or nature-themed backgrounds to your workspace. You can also use nature sounds (e.g., birds chirping or a gentle stream) to evoke a calming outdoor atmosphere.
Schedule Regular Walks
A daily walk in a park or along a tree-lined street can help clear your mind and boost your creative thinking. If you’re short on time, even a short stroll can be beneficial.
Personal Experiment: Working Among Trees and Birds
I’ve experimented with working in a setting surrounded by trees, water, and birdsong. After completing a task, I’m already in an environment that restores my mental energy. This practice might not be ideal every day for everyone, but I’ve noticed a marked improvement in my ability to stay focused over longer stretches.
Supporting Research and Findings
University of Chicago Green Spaces Study: Green spaces near schools were shown to help children develop brain functions more effectively and improve self-control (APA, 2020).
Cognitive Performance Across Multiple Experiments: Nature experiences boost working memory and help us manage where we direct our attention (Stenfors et al., 2019).
Pro Tip: Even short interactions with nature—a small garden, a potted plant, or just a view of the sky—can offer a surprising amount of restorative power.
Connecting with Nature on Your Own Terms
No matter your living situation, there are ways to add more nature to your life. Whether it’s through a local park, gardening on a balcony, or simply viewing a nature documentary, these small shifts can yield big benefits for your mental clarity. If you need help developing a consistent practice, I’m here to guide you.
Conclusion
Nature is a powerful resource for restoring attention and boosting mental clarity. By integrating small, nature-based actions into your daily routine—like micro-breaks outdoors or keeping greenery in your workspace—you’ll likely find renewed energy and focus. Feel free to reach out if you’d like more ideas or personalized support.
Contact Information
Phillip McKnight (mcknight@cmhcweb.com)Certified Mindfulness Meditation TeacherCenter for Nature Informed Therapy Training Instructor
References
American Psychological Association. (2020, April 1). Nurtured by nature. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature
Pasanen, T., Johnson, K., Lee, K., & Korpela, K. (2018). Can Nature Walks With Psychological Tasks Improve Mood, Self-Reported Restoration, and Sustained Attention? Results From Two Experimental Field Studies. Frontiers in Psychology, 9, 2057. https://doi.org/10.3389/fpsyg.2018.02057
Stenfors, C. U. D., Van Hedger, S. C., Schertz, K. E., Meyer, F. A. C., Smith, K. E. L., Norman, G. J., Bourrier, S. C., Enns, J. T., Kardan, O., Jonides, J., & Berman, M. G. (2019). Positive Effects of Nature on Cognitive Performance Across Multiple Experiments: Test Order but Not Affect Modulates the Cognitive Effects. Frontiers in Psychology, 10, 1413. https://doi.org/10.3389/fpsyg.2019.01413
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