Engage with nature alone for at least 20 minutes to maximize restorative benefits for directed attention, as social interaction or distractions like phones can deplete cognitive resources.
When struggling to concentrate at any time of day, take a break by walking in nature or interacting with natural elements instead of powering through or using social media, as this recharges directed attention.
Create a dedicated physical space for “deep work” where distractions like phones are strictly prohibited, establishing it as a policy to enhance focus and productivity.
Maximize the benefits of nature interaction by leaving your cell phone behind and refraining from using earbuds, allowing your involuntary attention to be fully captured by the natural environment.
Choose natural settings that offer “softly fascinating” stimulation (e.g., fractal patterns, curved edges) and place low demands on directed attention to effectively restore cognitive resources.
Strive for a total of approximately two hours of nature exposure per week to support overall well-being and cognitive health, even if broken into shorter segments.
Engage in a walk in nature before starting focused work to better prepare your nervous system and improve your ability to direct attention, acting as a preparatory warm-up.
Consciously evaluate passive activities to determine if they are truly restorative (like nature exposure) or passively depleting (like endless social media scrolling), and prioritize the former to protect cognitive resources.
Actively reduce engagement in chronically passive and depleting activities (e.g., excessive social media) to prevent long-term negative impacts on directed attention and cognitive function.
To control social media use and prevent constant distraction, keep social media accounts on a separate, older phone that is not your primary device.
If direct outdoor access is limited, look out a window at nature or at pictures/videos of nature for about 10 minutes, as this can still provide beneficial effects on attention and working memory.
Play nature sounds to improve working memory performance and directed attention, especially when direct access to nature is not possible.
Design or choose environments with more curved edges, as this structural element can causally trigger thoughts related to spirituality and life journey.
Place indoor plants (real or fake) in your living and work spaces to gain attention benefits, improve subjective well-being, and potentially reduce feelings of pain.
Promote more unstructured free play for children in natural environments to support their cognitive development and well-being, restricting social media access.
Advocate for and implement regular nature breaks within school and work schedules, as this can lead to improved performance and learning efficiency.
Actively seek to increase the amount of nature and green spaces within cities to improve the psychological and physical health of urban dwellers.
To maximize restoration, physically remove yourself from your work environment (e.g., your desk) even when engaging with simulated nature, to create a “sense of being away” and a change of mindset.
Use tools like a baseball cap or hoodie to restrict your visual world when trying to focus, as this can help reduce peripheral involuntary attention.
Prioritize environments that are semantically simple (easy to label, less complex vocabulary needed) like nature scenes, as this reduces the cognitive load on your brain.
Consider taking a well-behaved dog on your solitary nature walks, as they do not require conversation and can still allow for restorative attention.
Shift mindset to view nature exposure as a necessity for human potential and well-being, rather than merely an amenity.
Integrate natural elements and biophilic design principles into architectural and interior design to enhance psychological well-being and cognitive function in built spaces.