Nature Prescriptions is a positive intervention that must be practiced, repeatedly. Below are a few activities to guide you in exploring nature experiences that feel authentic to you. When engaging in a positive intervention, it helps to track your wellbeing as a measure of success. Before you dive in, take your PERMA+ Snapshot and see what your score is today. Next, try each of the activities below over the coming weeks and then retake your PERMA+ Snapshot to see how the positive intervention of Nature Prescriptions impacted your wellbeing.
Try the positive intervention as researchers intended…
Positive Intervention: Create Your Nature Prescription
A nature prescription is a personalized plan to intentionally spend 120 minutes in nature per week. These 120 minutes can be spread across the week in ways that fit your schedule and preferences — whether it’s two 60-minute walks, one long hike, six 20-minute outdoor breaks, or even shorter bursts throughout the day. You may choose to spice up your nature experiences by inviting a friend or pet (or maybe going solo is more your jam), practicing mindfulness or savoring, or exploring a new activity in the great outdoors. For the next 6 weeks, try out your Nature Prescription. At the end of each week, take a moment to reflect on your mood and overall wellbeing.
Once you have completed your first 6 weeks of your Nature Prescription, don’t stop there. Explore these additional practices to add more nature into your life.
Awe Walks
Research shows that experiencing awe can boost positive emotions, increase feelings of connectedness, and calm our nervous system. You can cultivate a sense of awe and wonder by intentionally noticing the small details and vast beauty of nature. Go for an Awe Walk outside that is at least 15 minutes long. Try to maintain a fairly light to moderate pace, and limit phone usage. During your walk, try to approach what you see with fresh, “childlike” eyes — pay attention to all the little details and imagine you’re seeing it for the first time. Learn more about how to take an Awe Walk. Once you’ve completed your Awe Walk, take a few minutes to journal and reflect on your experience.
- Nature Prescription Boosters
Already have a nature practice that brings you joy? Try spicing up your nature experiences by layering on one or more nature boosters and reflecting on the impact. Could you invite a friend or bring your pet along for a walk? Explore a new nature spot or activity to spark excitement? Take a meal outside when the weather’s nice? Or maybe add mindfulness to your outdoor time for an extra boost of peace and connection? There are endless ways to enhance your experiences and connection with nature!
- Nature Photo Album
Create a photo album dedicated to nature on your phone or digital device. Snap pictures during your nature walks, snow-day adventures, or while sitting outside, and continue to add them to your nature album. You can even set your phone’s wallpaper to shuffle through your nature album. This simple use of tech is a fun way to keep the “spirit of nature” alive and help you stay connected to nature throughout the day, even when you’re inside.
- Explore Nature Through Videos and Documentaries
If getting outdoors isn’t always possible, spend time experiencing nature through documentaries, nature videos, or even virtual nature tours. Shows like Planet Earth or Our Planet provide a visual connection to the natural world. In addition, apps or YouTube channels offer live streams of forests, beaches, or animal habitats that can transport you into a calming natural environment, even if you’re stuck indoors.