Summer is in full bloom – and with it, the perfect invitation to get outside in nature. Whether it’s walking your favorite trail, sitting in the park, or watching a sunset, there are endless ways to experience the outdoors. And the science is clear: just 120 minutes per week in nature – only 2 hours – is enough to boost your wellbeing.
At Proof Positive, we call that your weekly Nature Prescription – a low-cost, evidence-informed practice proven to improve mood, reduce anxiety and promote wellbeing for all.
But the hard truth is, even though nature is everywhere, it isn’t always easy to access. If you live in a city, have limited mobility, or come from a community that’s been historically and systemically denied access to safe outdoor spaces, nature can feel out of reach. And sometimes, with so many ways to spend time outside, it can be hard to know where to start.
That’s where gardening comes in.
Gardening is an inclusive, adaptable (and science-backed!) way to bring nature to you, wherever you are. Whether it’s a backyard bed, a community garden, windowsill herbs, or a single indoor plant, the simple act of growing something can reconnect you with nature – and with yourself. It doesn’t have to be perfect. It doesn’t have to be big. It just has to be yours.
More than just a hobby or planting seeds, gardening is a pathway to flourishing. Research shows that gardening and horticulture therapy improves wellbeing, quality of life, and health across a wide range of populations, including older adults, students, those experiencing mental health challenges, and people with disabilities. Community gardening, in particular, has been shown to foster a greater sense of purpose and social connection.
For autistic individuals, gardening can be especially meaningful – it can support sensory regulation, provide predictable structure, and create space for self-directed interaction with nature. Whether you’re autistic yourself or a part of the broader autism community, gardening can be a low-pressure, joyful way to experience nature – on your own terms.
Here’s a simple, intentional way to get started with gardening for wellbeing:
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- Pick your plant. Choose something that feels manageable and right for your space. Try a basil plant in your kitchen, a succulent on your desk, or a shared plant in your classroom or community center.
- Prepare your space. Decide where your plant will live. Make it visible – somewhere you’ll see it daily. Gather the basics (soil, a container or pot with drainage, and water). A store-bought potted plant can make this step even easier.
- Create a care routine. Caring for your plant can be a daily or weekly ritual. You might water it at the same time each day, check on its soil or sunlight, or gently interact with it. Keep it simple and pressure-free.
- Pause and observe. Take a mindful moment each time you engage with your plant. What do you see, feel, or smell? What thoughts or emotions come up?
- Reflect on your wellbeing. What changed as you were gardening? Did it spark any positive emotions – serenity, inspiration, awe? Did you feel pride or accomplishment in caring for something? What surprised you? Consider journaling about it, sharing with a friend, or just gently noticing.
- Celebrate and appreciate. Consider how you might use what you grew for a shared meal with a neighbor, tea with a friend, or a flower arrangement for a coworker. Creating intentional moments for connection can increase the wellbeing benefits of gardening.
At Proof Positive, we believe wellbeing should be accessible to everyone. Gardening is a tangible, inclusive, and empowering way to bring this vision to life – no matter where you live or what your relationship with nature has been.
So, this summer and beyond, try growing something. Connect with nature in a way that works for you. Let it remind you that you are capable of care, connection and growth – and that your wellbeing matters.
