Spending time in nature has many benefits for our physical and mental well-being… but exactly how much time are we talking about?
Neuroscience may have given us the answer: the 20-5-3 framework. Let’s explore what it is and how to apply it to our daily routine.
Table of contents
What is the 20-5-3 framework?
The 20-5-3 rule was developed by Dr. Rachel Hopman, a neuroscientist at Northeastern University.
Hopman studied the neurological effects of exposure to nature. She then formulated an easy-to-remember framework that indicates how much time we should spend in nature every day, month, and year.
Specifically, according to Dr. Hopman, we should spend:
- 20 minutes a day, three times a week, outdoors
- 5 hours a month more deeply immersed in natural environments
- three days a year of complete relaxation in nature, fully disconnected from the network
How can you adapt it to your work routine?
Do you think you don’t have enough time?
Well, if you think about it, the 20-5-3 framework is a very flexible model: there are no fixed rules, and you can choose how to adapt it to your daily life.
After all, spending many hours sitting in front of a computer does not necessarily mean being more productive! How many times have you found yourself staring at the screen, unable to move forward?
There are many reasons to spend more time in nature; one of them is that it can help ease the mental fatigue you build up during the week. Believe it or not, physical activity can also make you feel less tired!
If you don’t know where to start, try one of these activities: you’ll discover that they can help you regenerate and give you the energy you need!
What to do individually
- Take a walk during your lunch break: stretch your legs and take a break from the screen!
- Walk before or after work: a great habit that is good for your mood and your health.
- Spend one weekend day in nature, outside the city: getting away from the urban rush will help you recharge.
And in the company?
An effective way to encourage your team to spend more time in nature is to organize an outdoor team-building experience: a journey of personal and collective growth that combines fun with the well-being of individuals and the planet.
If you are looking for something like this, WildSteps is the right choice: together with us, you can create the outdoor team-building experience that best meets your needs!
In short, you have no more excuses: if nature is offering you a helping hand, why turn it down?
After all, it is always a great time to start taking care of yourself and the environment!