Nearly 20 years ago, researcher Miles Richardson found himself mentally drained after long days working at the University of Derby in England. To unwind, he began taking short walks every day. Around that same time, he bought his first iPhone and started recording observations during those strolls - the sound of birds, the arrival of spring flowers, shifting skies, and subtle seasonal changes. By the end of the first year, he had written close to 50,000 words. The habit transformed the way he experienced the world around him. According to Richardson, paying deliberate attention to nature altered his relationship with the outdoors in a meaningful way.

 

He continued the practice for another year, eventually accumulating nearly 100,000 words of reflections. What started as a personal coping mechanism soon became the foundation of his professional work. In 2013, Richardson established the Nature Connectedness Research Group at the University of Derby and became one of the leading voices studying “nature connectedness” — the emotional bond people feel with the natural world. His work highlights an important distinction: spending time outdoors is not automatically the same as feeling connected to nature. You don’t necessarily need a mountain retreat, a national park, or hours of hiking to experience nature’s psychological benefits.

 

What matters more is awareness. Noticing the rustle of leaves, sunlight through branches, or even a tree standing beside a busy road can have a calming effect. Recent research supports this idea. A 2025 meta-analysis published in Nature Cities found that as little as 15 minutes outdoors can positively affect mental well-being, even in urban settings. Researchers examined 78 experimental studies involving roughly 6,000 participants and discovered consistent improvements in mood after short periods spent in green spaces. The study showed that exposure to urban nature helped reduce stress, anxiety, anger, depression, and mental fatigue, while boosting positive emotions, energy, and feelings of restoration. Although longer stretches outdoors - around 45 minutes or more - produced stronger effects, shorter visits still made a measurable difference.

 

One finding particularly surprised researchers: young adults between the ages of 19 and 25 seemed to benefit the most. Anne Guerry, co-author of the study and co-executive director of Stanford University’s Natural Capital Project, believes this could be because younger people often experience higher levels of stress and anxiety, giving them more room for improvement. Another standout result involved urban forests — densely wooded spaces within cities. Compared to parks, gardens, lakes, or street trees, these areas appeared especially effective at improving mood. Researchers suspect that forests create a stronger feeling of escape by reducing noise, pollution, and reminders of daily pressures. Scientists believe one reason nature works so quickly is tied to “attention restoration theory.” Natural surroundings gently shift the brain away from repetitive worries and toward the present moment. Even a brief pause to notice birdsong or moving clouds can interrupt cycles of stress. Richardson’s work repeatedly points to the same conclusion: the quality of attention matters more than the quantity of time. A mindful 10-minute experience can be more restorative than spending hours outside while distracted.To help people cultivate that awareness, Richardson developed an exercise called “Three Good Things in Nature.”

 

The practice is simple: each day, write down three pleasant things you noticed outdoors - perhaps the scent of flowers, the breeze moving through trees, or a bird perched nearby. Studies on the exercise found that people who followed it daily for a week experienced improvements in mental well-being, emotional connection to nature, and even mental health symptoms among those with existing conditions. Remarkably, those benefits continued for weeks after the exercise ended.

 

The key, however, is genuine attention. Sitting beneath a tree while endlessly scrolling on your phone is unlikely to deliver the same effect. Researchers say the benefits increase when people consciously engage with their surroundings rather than divide their focus. Richardson identifies several ways to deepen one’s relationship with nature. The first involves using the senses - listening carefully, observing closely, and paying attention to textures, smells, and sounds. Many people rarely stop to truly hear birds singing, he notes, despite how grounding the experience can be. Another pathway is emotional engagement: allowing yourself to feel wonder, calm, excitement, or joy in response to the natural world. Even something as ordinary as the height of a tree or the grace of a bird in flight can inspire awe when viewed with fresh attention. Beauty also plays a role. Taking photographs, sketching landscapes, or simply pausing to admire a sunset can strengthen appreciation for nature - as long as the focus remains on the experience itself rather than the screen capturing it. Richardson also encourages people to reflect on what nature means to them personally.

 

Writing in a journal, composing poetry, or quietly thinking about emotional responses to natural spaces can deepen the sense of connection. Finally, he highlights compassion toward nature itself. Planting flowers for pollinators, creating bird-friendly spaces, or volunteering for environmental projects can foster a more reciprocal relationship with the outdoors. Importantly, none of these practices require dramatic lifestyle changes. A nearby park, a few plants, or even a single visible tree can make a difference. Researchers say most people live within walking distance of some form of green space, and even views of nature from apartment windows can positively affect the brain. Richardson believes children naturally understand this instinctive connection. Young kids often stop to inspect insects, rocks, or puddles with endless fascination. Adults, however, gradually lose that habit as modern life competes relentlessly for attention. Technology companies spend enormous resources designing devices to keep people engaged, Richardson points out. Nature, meanwhile, makes no effort to compete. Which means the responsibility to notice it ultimately falls on us. n