If you’re struggling with ADHD, you might already know the benefits of structure, executive functioning coaching, and a good night’s sleep to keep you on track. But there’s another, often overlooked tool that can help manage ADHD symptoms—getting outside! Yep, just stepping out the door can make a world of difference.

Why Nature is a Game-Changer for ADHD

The connection between nature and mental well-being isn’t just a feel-good concept; it’s backed by science. Several studies have shown that spending time in natural environments can significantly reduce symptoms of ADHD. One particular study on “forest bathing” (which is just a fancy term for spending time surrounded by trees) found that participants had lower levels of stress and improved focus after spending time in nature.

But why does this happen? Nature offers a unique combination of sensory experiences—think rustling leaves, birds chirping, and the smell of fresh pine—that can help calm the overstimulated minds of those with ADHD. Plus, the physical activity involved in outdoor hobbies or even just a walk in the park can help burn off excess energy and improve mood.

3 Easy Ways to Spend More Time Outside

1. Start a Gardening Hobby
Gardening is more than just growing pretty flowers or tasty veggies. It’s a way to connect with nature on a regular basis. The repetitive motions, sensory experiences, and satisfaction of seeing your plants grow can be particularly soothing for someone with ADHD. Plus, it’s an easy way to sneak in some mindfulness and focus.

2. Take Your Work or Study Sessions Outdoors
Got a report to finish or a book to read? Why not take it outside? Even setting up a temporary workspace on your patio or in a nearby park can change the scenery and help you stay engaged. Fresh air and natural light can also boost your energy and improve concentration.

3. Explore Local Trails or Parks
Whether you’re into hiking, jogging, or just leisurely walks, finding a local trail or park can be a great way to unwind and refocus. Make it a routine—maybe a morning walk before work or a weekend hike. Consistent outdoor time can help create a rhythm that balances the chaos of ADHD.

Final Thoughts

If you’re looking to better manage your ADHD symptoms, consider making the outdoors a bigger part of your routine. From gardening to simply enjoying a cup of coffee outside, nature offers a free, accessible, and effective way to boost your well-being.

So, lace up those walking shoes or grab a shovel—your mind will thank you for it!

Links:

• Medical empirical research on forest bathing (Shinrin-yoku): a systematic review: https://pmc.ncbi.nlm.nih.gov/articles/PMC6886167/
• A Potential Natural Treatment for Attention-Deficit/Hyperactivity Disorder: Evidence From a National Study – https://pmc.ncbi.nlm.nih.gov/articles/PMC1448497/
• Morbidity is related to a green living environment – https://jech.bmj.com/content/63/12/967
• How might contact with nature promote human health? Promising mechanisms and a possible central pathway – https://pmc.ncbi.nlm.nih.gov/articles/PMC4548093/
• Contact with Nature can help ADHD children to cope with their symptoms. A state of the evidence and future lines of research – https://ojs.unito.it/index.php/visions/article/view/4883
• The restorative benefits of nature: Toward an integrative framework – https://www.sciencedirect.com/science/article/abs/pii/0272494495900012