Nature Improves Attention and Cognition

Turns out nature is a necessity, not a luxury

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Photo by Casey Horner on Unsplash

We worry so much about decreased attention skills and how to bolster them. While extracurricular activities and educational apps often take center stage, a growing body of scientific evidence points to a simpler, easy to implement profound solution: exposure to nature.

This week on the Raising Good Humans Podcast, I invited Dr. Marc Berman, the pioneer of the field of environmental neuroscience, and author of the new book, Nature and the Mind:The Science of How Nature Improves Cognitive, Physical, and Social Well-Being,to explain how integrating nature into daily life can significantly boost attention, memory, and overall well-being, in both children and adults.

Environmental neuroscience, a blend of environmental psychology and cognitive neuroscience, explores the profound impact of our physical surroundings on our brains and behavior. We often underestimate the power of the environment, particularly natural settings, to shape our cognitive functions. Dr. Berman’s groundbreaking work demonstrates a remarkable 20% improvement in attention-related abilities by simply spending time in nature. This isn't just about feeling good; it's about objective, measurable enhancements in brain function.

The good news for busy families is that the benefits of nature aren't exclusive to long hikes in national parks. Even shorter interactions, such as a 15-20 minute walk, can yield positive effects. Remarkably, just looking at pictures of nature for about 10 minutes can offer similar, though less pronounced, benefits. The key is to engage with local parks and green spaces where you feel safe, and let your mind relax.

5 Practical Ways to Infuse Nature into Your Day (for you and the kids):

1. Embrace natural patterns. Dr. Berman and his colleagues believe that the fractalness of nature - repeating geometric shapes found throughout nature, like the branching of a tree or the structure of a snowflake - are especially easy for the human mind to digest. Looking at scenes like lakes, forests, oceans, deserts, and mountains, even if you aren’t there, mimics this important fractal design.

2. Bring in the plants. If outdoor excursions aren't always feasible, bring nature inside! Placing plants in your home, even artificial ones, can mimic nature's beneficial patterns. When choosing furnishings or carpeting, consider designs that incorporate these fractal structures. Don’t go crazy (think 15-20% of your space), but incorporate flowers and green where you can.

3. Look out the window. If possible, consider the view from your windows. Studies have shown that patients recovering from surgery with a view of modest nature (trees and bushes) recovered a day earlier and used less pain medication than those with a view of a brick wall. Similarly, children in public housing, with views of nature, exhibited better attention and self-control, while adults reported lower aggression and fewer crimes in those areas. This suggests that even passive exposure to nature can have significant impacts. Though it isn’t always possible, think of maximizing the view from windows that your child looks out of.

4. Pause the playlist. It seems ironic for me to say to stop listening to a podcast (obviously not mine!!), but listening to nature’s own sounds can also provide restorative benefits. Take the earbuds out on a walk and just listen. And, if it isn’t the sounds of real nature, try listening to a nature soundtrack in your home with your family.

5. Replace the afternoon tantrum with the afternoon stroll. Dr. Berman suggests that nature breaks are most impactful when directed attention is fatigued – that feeling around mid-afternoon when focus wanes and irritability rises. This is a prime time for a nature break, not for using screens or scrolling through social media, which can be further depleting. If your children are exhibiting signs of inattention or irritability during the afternoon, a nature break might be just what they need. Remember, this can be small - a local park, a yard, even stopping to smell the flowers. It all counts.

Thinking you’ll start tomorrow when it’s not so cloudy? Nope. Dr. Berman’s research shows that you don’t even need to enjoy the nature walk to get its cognitive benefits. That means no weather excuses (provided you aren’t uncomfortable), and full permission to force your children into it. This means that even if your teenagers groan about a drizzly walk, they will still reap the cognitive benefits as long as they are safe and appropriately dressed.

While the research shows that it is a common misconception that children inherently love nature, studies reveal that four and five-year-olds often prefer urban environments, only developing a preference for nature as they get older. But that does not impact the positive effects nature can have. Though the protesting may be intense, encouraging time spent in nature, or bringing nature inside, is universally good for our children.

Finally, Dr. Berman’s work encourages all of us to shift our perception of nature from an amenity to a necessity. He envisions cities with more integrated parks, increased tree canopies, pedestrian-friendly environments, and even "hanging green walls" on skyscrapers. For schools, he suggests a model that prioritizes nature breaks over more hours of instruction, arguing that this could lead to better learning outcomes thanks to restored attention.

And while he emphasizes that cities offer advantages (larger social networks, lower racial biases, innovation, and efficiency), Dr. Berman believes we can naturalize them further by reducing noise pollution, improving air quality, and making them more walkable. This holistic approach, combining the benefits of urban life with increased access to nature, can create environments that truly foster human flourishing.

The good news from this research (I like it when it ends up this way) is that claiming the benefits of nature does not require drastic changes. Start small: add a plant, display beautiful nature photos, or take a short, device-free walk around the block. These simple acts can have a profound and lasting impact on your children's attention, well-being, and overall development. Then, when you can, ditch them at home and go for another walk without them. That one will support YOU.

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