Be honest: How much of your time do you spend outdoors? If you’re like most Americans, it might not be much—only around 10%, according to the United States Environmental Protection Agency. And your health may be suffering as a result.
For many of us, our jobs and other responsibilities require us to be indoors a lot. And even if you love being out in nature, like I do, the increasing cost of living and demands of our modern lives often force us to prioritize work and obligations over our health and hobbies. I’ve been so chained to my desk lately, I didn’t make it to the ocean for several months—and it’s only two blocks away. All that work indoors, combined with no quality time outside, impacted my health so much that I landed in the hospital. (The consequences are real!)
“I think schools and workplaces don’t appreciate that interacting with nature is important, so they don’t build it into the schedule,” says Marc Berman, the director of the Environmental Neuroscience Laboratory at the University of Chicago Neuroscience Institute and author of Nature and the Mind: The Science of How Nature Improves Cognitive, Physical, and Social Well-Being. “It seems like an amenity and not a necessity.”
If we’re not making it a priority, how can we ensure we’re getting outdoors more and reaping the benefits? Most of us don’t have the luxury of not working. The 20-5-3 rule is a great place to start, and summer is the perfect time to try it. Ahead, I’ll break down the 20-5-3 rule and how you can easily implement it in your life, plus share insights from Berman and board-certified physician Suzanne Hackenmiller, MD, about the benefits of spending time outside. Keep reading to find out more.
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What is the 20-5-3 rule, exactly?
The 20-5-3 rule is a term coined by Michael Easter in his 2021 New York Times bestselling book, The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self. The rule provides recommended “dosages” of time outdoors to lower stress and improve your health:
- 20 minutes outdoors, three times per week
- 5 hours in semi-wild environments, once per month
- 3 days off the grid, immersed in nature, once per year
The 20-5-3 rule is essentially a simplified version of the nature pyramid, a tiered blueprint (yes, in a similar style to the food pyramid we learned as kids) developed by researchers at the University of Virginia that suggests quantities, frequencies and locations for outdoor experiences that can help you lead a healthy life.
How do these components change your brain and body?
Each piece of the 20-5-3 rule can positively contribute to your health by reducing stress, boosting your immune system, improving your mood and cognitive function and more.
20 minutes outdoors, 3 times per week
“The benefits of time outside kick in faster than most people expect,” says Dr. Hackenmiller, who is also the chief medical advisor for AllTrails, a popular outdoor navigation app. “Just 20 minutes in a green space measurably improves mood, memory and cognitive function.” Researchers at the University of Utah studied the effects of a 15- to 25-minute walk (with and without phones) and found that the no-phone group performed significantly better on memory tasks following the walk, suggesting that even a short reset can improve cognitive function.
How can this happen so quickly? The natural environment fosters mindfulness in a gentle way rather than demanding something from you. So, for example, instead of your attention being drawn to your to-do list or unread emails, it shifts to the greens of the trees, the sweet smell of a flower or the song of a bird. “Your brain shifts out of the effortful ‘directed attention’ mode it runs on all day and into a gentle, restorative state,” Dr. Hackenmiller explains. “Cortisol drops, blood pressure eases and your nervous system gets a real break.”
And you don’t have to trek deep into a forest for these 20-minute moments. “You can experience these benefits on a neighborhood trail or in a local park,” Dr. Hackenmiller says. In fact, a recent joint study by researchers at Harvard University and Stanford University found that urban green spaces are key to improving mental health and mitigating depression and anxiety.
But do aim for multiple times per week: A study in Finland revealed that a higher frequency of green space visits was linked to a lower frequency of use of asthma, antihypertensive and psychotropic medications.
5 hours in a semi-wild place, once per month
Going further afield to a forest, national park or other natural environment, and staying longer, can increase the positive impact. “Wild spaces offer a deep level of restoration,” Dr. Hackenmiller says. More nature, more benefits—so try to get in at least one five-hour experience per month. (Though five hours is a guideline, even researchers don’t agree on a specific number. It’s just a good place to start, so don’t get hung up on that.)
And if you’re not a hardcore hiker, don’t worry. Sure, movement is healthy, but you can reap natural benefits without moving much at all. In fact, that recent study by Harvard and Stanford revealed that “static activities in nature were more effective than physical activities in reducing negative mental health outcomes, with significant reductions in anxiety, fatigue, confusion and depression.” That’s right, you can hang out among the trees and benefit just by breathing!
“By spending time in wild spaces, you get meaningful exposure to phytoncides—the natural compounds emitted by trees—which research has linked to measurable immune system benefits,” Dr. Hackenmiller says.
No trees to shower you with phytoncides? Wild environments that spark a sense of awe, such as deserts and volcanoes, can be beneficial too. Research shows that experiencing moments of awe decreases stress and increases positive emotions. I can attest to this: I have had numerous calming, healing and uplifting moments spent among Jordan’s ancient rock formations and in the volcanic landscapes of Hawaii and Costa Rica.
3 days immersed in nature, once per year
“Spending multiple days off the grid is one way to fully reset,” Dr. Hackenmiller says. Try to really get away and unplug. Bring your phone for safety purposes, but put it away and allow your mind and body to relax and tune into the natural elements around you.
“Research suggests that multi-day nature immersion can significantly improve creative thinking and problem-solving,” she adds. One study found that a group of hikers who spent four days immersed in nature and disconnected from technology experienced a 50% performance increase on a creativity and problem-solving task.
Again, don’t get stuck on the exact number of days. The bottom line is that research shows that dedicated, extended time immersed in nature, sans devices and daily demands, is good for you.
These numbers seem really manageable—are people really falling short regularly?
Yep. People aren’t getting a regular dose of nature for a number of reasons, including lack of access, work and other obligations, disabilities and modern distractions. “It’s just not easy in modern society,” Berman says.
Some of the obstacles to getting outdoors are self-imposed. Berman says people are addicted to their devices, so much so that they may not make time for anything else. He and Dr. Hackenmiller also point out that some people are missing out because of their own preconceived ideas. “Sometimes people don’t realize how quickly they can experience the benefits of time outside,” Dr. Hackenmiller says. They assume they’ll need a huge chunk of time they don’t have, so they just write it off completely rather than at least getting in those 20-minute moments.
Others might not consider themselves outdoorsy, so it’s not even on their radar. Berman points to a 2011 study in Psychological Science that “suggests that people underestimate how much they will like a walk in nature.”
Unfortunately, even those who are willing to put down their phone, move past their preconceived ideas and get outside might not be able to for multiple days. Many of us live in cities (some with limited green space) and may not have transportation, time or money to travel to a forest or national park. “It might be hard for people to access nature easily, especially for people who have jobs where there is not a lot of flexibility,” Berman says.
What are some easy ways to achieve these numbers?
Fitting something else into your schedule or starting a new habit might sound challenging, but the rewards of getting outdoors are worth the effort. And this doesn’t require much; remember, you can benefit from just sitting quietly in nature for a few minutes! Here are some expert tips to get you started.
- Put down your phone. “Try to monitor your screen time,” Berman suggests. “See if you can replace some of that screen time with nature time.” If you’re feeling irritable or having trouble focusing, resist the urge to scroll. “Try to interact with nature in some way, and don’t reach for your phone,” he adds. “Maybe it’s looking at a window to nature, or looking at pictures of nature or listening to nature sounds.” Heading outdoors? Leave your phone behind (or at least silence it and tuck it away) and don’t wear earbuds, he says. “Just let your attention be captured by nature.”
- Look locally. Find out what green spaces are nearby. “You might be surprised what’s minutes from your door,” Dr. Hackenmiller says. You can ask in local neighborhood groups or use outdoor platforms like AllTrails, which provides maps, user reviews and photos for more than 500,000 trails, including walks in almost every major city.
- Use tech for good. Our devices can be both harmful and helpful. Use them mindfully and to your advantage. “Add reminders to your calendar,” Dr. Hackenmiller says. I also use the AnyList app to put “sunset walk” on my to-do list during the week. On a hectic day, I sometimes set an alarm. It might seem silly, but the day can get away from you. Setting reminders can keep you on track.
- Start small, but just start. We often get overwhelmed when trying to create new habits, and then give up. Make it achievable by making it “tiny,” as BJ Fogg, a behavior scientist and the author of Tiny Habits told me when I spoke with him for a previous story. “I often encourage my patients to find a routine that works for them, even if it’s a short walk in the neighborhood park, because that’s how time outside becomes a sustainable habit,” Dr. Hackenmiller says. “Use your lunch break—even 20 minutes outside at midday improves afternoon focus.”
- Bring nature in. Can’t get outdoors as often as you’d like? “You can also try to bring more nature indoors with plants,” Berman says. Of course, the impact is not as powerful as being immersed in natural greenery, but Berman and other researchers found that you can get some benefits. “Even fake plants can have some positive impacts. Gardening also has benefits,” he says. “Any amount can help, but more is probably better.”
How can you ensure that you stick with this outdoor plan?
Deciding to create your new nature habit is the first step. Now, how do you stick to it? Don’t worry, the experts have advice for that too.
- Make it an add-on. “The behaviors most likely to stick are the ones that are easy, rewarding and attached to something already in your routine,” Dr. Hackenmiller says. “For the 20-minute component, remove friction by attaching it to a task you already do regularly, like picking up groceries or stepping out for lunch. The brain loves a pattern, and so does a habit.” This is one of the ways I get outside: I run my errands by combining a trip to the store with a walk in the park or a sunset jog by the beach.
- Reframe it. Do the five-hour and three-day components seem a bit much? They don’t have to be. “For the five-hour component, think of it as one or two half-day outings per month, not a major expedition,” Dr. Hackenmiller says. “For the three days, there’s no one way to do it—camping, a cabin rental or a long weekend at a national park all count.”
- Schedule it. Commit to your three-day getaway. “Put a date on the calendar now, even before the details are figured out,” Dr. Hackenmiller suggests. “Dates make it real.” So do reservations and deposits. Planning in advance gives you time to research specific trails or outdoor adventures you want to pursue, things to pack and any gear you might need.
- Team up. You don’t have to go it alone. (Unless, of course, you prefer solo travel.) “Make it social,” Dr. Hackenmiller says. “You’re far more likely to follow through if someone else is coming with you.”
- Don’t overthink it. The 20-5-3 rule is meant to relieve stress, not cause it! Look at it as a framework to get you started. The most important thing is to incorporate more nature into your life ASAP, even if that’s putting some plants in your home and going on one walk per week. “Even when you can’t commit to a multi-day trip off-grid, there are many ways to immerse yourself in nature,” Dr. Hackenmiller says. “Whether it’s forest bathing, gardening or a trail run, try finding a quiet place outside and fully being present to the environment around you.”
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Sources:
- Marc G. Berman, director of the Environmental Neuroscience Laboratory at the University of Chicago Neuroscience Institute and author of Nature and the Mind: The Science of How Nature Improves Cognitive, Physical, and Social Well-Being; interviewed, June 2026
- Suzanne Hackenmiller, MD, chief medical advisor for AllTrails and author of The Outdoor Adventurer’s Guide to Forest Bathing; interviewed, June 2026
- United States Environmental Protection Agency: “What are the trends in indoor air quality and their effects on human health?”
- Psychological Science: “The Cognitive Benefits of Interacting with Nature”
- Men’s Health: “The ’20-5-3′ Rule Prescribes How Much Time to Spend Outside”
- Psychology Today: “The ‘Nature Pyramid’: A Blueprint for Health and Well-Being”
- Nature Cities: “Acute mental health benefits of urban nature”
- Harvard T.H. Chan School of Public Health: “For city dwellers, even 15 minutes in nature can improve mental health”
- Evidence-Based Complementary and Alternative Medicine: “Effects of Forest Bathing on Cardiovascular and Metabolic Parameters in Middle-Aged Males”
- Pharmacological Research—Natural Products: “Phytoncides and immunity from forest to facility: A systematic review and meta-analysis”
- Psychological Science: “The cognitive benefits of interacting with nature”
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