{"id":18702,"date":"2025-03-24T11:14:50","date_gmt":"2025-03-24T11:14:50","guid":{"rendered":"https:\/\/wildsteps.com\/storie\/the-20-5-3-framework-rediscover-well-being-in-your-routine-through-nature\/"},"modified":"2026-06-09T07:44:18","modified_gmt":"2026-06-09T07:44:18","slug":"the-20-5-3-framework-rediscover-well-being-in-your-routine-through-nature","status":"publish","type":"post","link":"https:\/\/wildsteps.com\/en\/storie\/the-20-5-3-framework-rediscover-well-being-in-your-routine-through-nature\/","title":{"rendered":"The 20-5-3 Framework: rediscover well-being in your routine through nature!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"18702\" class=\"elementor elementor-18702 elementor-13486\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-85bcdd6 e-flex e-con-boxed e-con e-parent\" data-id=\"85bcdd6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e6e0dbd elementor-widget elementor-widget-text-editor\" data-id=\"e6e0dbd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Spending time in <strong>nature<\/strong> has many <strong>benefits<\/strong> for our <strong>physical and mental well-being<\/strong>\u2026 but exactly <strong>how much time are we talking about?<\/strong> <\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Neuroscience<\/strong> may have given us the answer: the <strong>20-5-3 framework<\/strong>. Let\u2019s explore what it is and how to apply it to our daily routine. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d2af90 elementor-widget elementor-widget-image\" data-id=\"3d2af90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"432\" src=\"https:\/\/wildsteps.com\/wp-content\/uploads\/2025\/03\/FOTO_CARO_2_10-768x432.jpg\" class=\"attachment-medium_large size-medium_large wp-image-17234\" alt=\"\" srcset=\"https:\/\/wildsteps.com\/wp-content\/uploads\/2025\/03\/FOTO_CARO_2_10-768x432.jpg 768w, https:\/\/wildsteps.com\/wp-content\/uploads\/2025\/03\/FOTO_CARO_2_10-300x169.jpg 300w, https:\/\/wildsteps.com\/wp-content\/uploads\/2025\/03\/FOTO_CARO_2_10-1024x576.jpg 1024w, https:\/\/wildsteps.com\/wp-content\/uploads\/2025\/03\/FOTO_CARO_2_10-1536x864.jpg 1536w, https:\/\/wildsteps.com\/wp-content\/uploads\/2025\/03\/FOTO_CARO_2_10.jpg 1920w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a530005 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"a530005\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;exclude_headings_by_selector&quot;:[],&quot;no_headings_message&quot;:&quot;Non sono state trovate intestazioni in questa pagina.&quot;,&quot;headings_by_tags&quot;:[&quot;h2&quot;,&quot;h3&quot;,&quot;h4&quot;,&quot;h5&quot;,&quot;h6&quot;],&quot;marker_view&quot;:&quot;numbers&quot;,&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tTable of contents\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__a530005\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-down\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M207.029 381.476L12.686 187.132c-9.373-9.373-9.373-24.569 0-33.941l22.667-22.667c9.357-9.357 24.522-9.375 33.901-.04L224 284.505l154.745-154.021c9.379-9.335 24.544-9.317 33.901.04l22.667 22.667c9.373 9.373 9.373 24.569 0 33.941L240.971 381.476c-9.373 9.372-24.569 9.372-33.942 0z\"><\/path><\/svg><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__a530005\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-up\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M240.971 130.524l194.343 194.343c9.373 9.373 9.373 24.569 0 33.941l-22.667 22.667c-9.357 9.357-24.522 9.375-33.901.04L224 227.495 69.255 381.516c-9.379 9.335-24.544 9.317-33.901-.04l-22.667-22.667c-9.373-9.373-9.373-24.569 0-33.941L207.03 130.525c9.372-9.373 24.568-9.373 33.941-.001z\"><\/path><\/svg><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__a530005\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e7c79a7 e-flex e-con-boxed e-con e-parent\" data-id=\"e7c79a7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4a0ad11 e-con-full e-flex e-con e-child\" data-id=\"4a0ad11\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d9aa520 elementor-widget elementor-widget-heading\" data-id=\"d9aa520\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is the 20-5-3 framework?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58e4bbc elementor-widget elementor-widget-text-editor\" data-id=\"58e4bbc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The <a href=\"https:\/\/www.insidehook.com\/mental-health\/20-5-3-rule\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">20-5-3 rule <\/a>was developed by <b>Dr. Rachel Hopman<\/b>, <b>a neuroscientist at Northeastern University<\/b>. <\/p><p>Hopman studied the <b>neurological effects of exposure to nature<\/b>. She then formulated an easy-to-remember framework that indicates <b>how much time we should spend in nature <\/b>every day, month, and year.<\/p><p><span style=\"font-weight: 400;\">Specifically, according to Dr. Hopman, we should spend:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>20 minutes a day, three times a week<\/b>, outdoors<\/li><\/ul><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>5 hours a month <\/b>more deeply immersed in natural environments<\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>three days a year<\/b> of complete relaxation in nature, fully disconnected from the network<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-63a32cc e-flex e-con-boxed e-con e-parent\" data-id=\"63a32cc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ad6e6ed elementor-widget elementor-widget-heading\" data-id=\"ad6e6ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How can you adapt it to your work routine?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f80afe6 elementor-widget elementor-widget-text-editor\" data-id=\"f80afe6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Do you think you don\u2019t have enough time?<\/p><p>Well, if you think about it, <strong>the 20-5-3 framework <\/strong>is a <strong>very flexible model<\/strong>: there are no fixed rules, and <strong>you can choose<\/strong> how to adapt it to your daily life.<\/p><p><span style=\"font-weight: 400;\">After all, <strong>spending many hours sitting in front of a computer does not necessarily mean being more productive! <\/strong>How many times have you found yourself staring at the screen, unable to move forward?<\/span><\/p><p>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! <\/p><p><span style=\"font-weight: 400;\">If you don\u2019t know where to start,<strong> try one of these activities<\/strong>: you\u2019ll discover that they can help you <strong>regenerate<\/strong> and give you the energy you need!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef13f0d elementor-widget elementor-widget-heading\" data-id=\"ef13f0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">What to do individually<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-780c822 elementor-widget elementor-widget-text-editor\" data-id=\"780c822\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Take a walk during your lunch break<\/strong>: stretch your legs and take a break from the screen!<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Walk before or after work<\/strong>: a great habit that is good for your mood and your health.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Spend one weekend day in nature<\/strong>, outside the city: getting away from the urban rush will help you recharge.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed4b69c elementor-widget elementor-widget-heading\" data-id=\"ed4b69c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">And in the company?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc448df elementor-widget elementor-widget-text-editor\" data-id=\"cc448df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">An effective way <strong>to encourage your team to spend more time in nature<\/strong> is to organize an <strong><a href=\"https:\/\/wildsteps.com\/en\/storie\/outdoor-team-building-what-are-the-benefits-for-corporate-well-being\/\">outdoor team-building<\/a><\/strong> experience: a journey of <strong>personal and collective growth<\/strong> that combines <strong>fun<\/strong> with the <strong>well-being<\/strong> of <strong>individuals<\/strong> and the <strong>planet<\/strong>.<\/span><\/p><p><span style=\"font-weight: 400;\">If you are looking for something like this, <strong>WildSteps<\/strong> is the right choice: together with us, you can create the <strong>outdoor team-building <\/strong>experience that best meets<strong> your needs<\/strong>!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3f38a1c e-flex e-con-boxed e-con e-parent\" data-id=\"3f38a1c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d0d5e95 elementor-widget elementor-widget-text-editor\" data-id=\"d0d5e95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>In short, you have no more excuses: if <strong>nature <\/strong>is offering you a helping hand, why turn it down?<\/p><p>After all, it is always a great time to start <strong>taking care of yourself and the environment!<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a90cbf e-flex e-con-boxed e-con e-parent\" data-id=\"2a90cbf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e41d0dc elementor-widget elementor-widget-button\" data-id=\"e41d0dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/wildsteps.com\/landing\/team-building-outdoor-per-le-aziende\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Discover our team-building experiences<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Spending time in nature has many benefits for our physical and mental well-being\u2026 but exactly how much time are we talking about? Neuroscience may have given us the answer: the 20-5-3 framework. Let\u2019s explore what it is and how to apply it to our daily routine. Table of contents What is the 20-5-3 framework? The [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":17234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[36,35],"tags":[],"class_list":["post-18702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nature","category-well-being"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The 20-5-3 Framework: Bringing Well-Being into Your Daily Routine Through Nature<\/title>\n<meta name=\"description\" content=\"How much time do we need to spend in nature to experience its benefits? Neuroscience seems to have the answer: the 20-5-3 Framework.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wildsteps.com\/en\/storie\/the-20-5-3-framework-rediscover-well-being-in-your-routine-through-nature\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 20-5-3 Framework: Bringing Well-Being into Your Daily Routine Through Nature\" \/>\n<meta property=\"og:description\" content=\"How much time do we need to spend in nature to experience its benefits? 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