Feeling frazzled? Science says a quick walk in nature can reboot your mind. Environmental neuroscientist Marc Berman from the University of Chicago has spent years studying how green spaces heal our overstimulated brains. His new book, Nature and the Mind, reveals that even a 15–20 minute stroll outdoors can sharpen attention and calm nerves — and you don’t even have to enjoy it for it to work.
Berman’s research shows that a brisk 50-minute walk gives an even bigger cognitive boost. In one study, people walked in Michigan’s icy January and sunny June. The winter walkers were freezing, the summer walkers blissful — but both groups saw the same mental benefits. “It’s not about liking the interaction,” Berman says. “It’s something deeper. It’s how we process natural stimulation.”
Why? Our brains run on two kinds of attention: the effortful, “directed” kind that burns out by the end of a long day, and the effortless “involuntary” kind sparked by what Berman calls “soft fascination.” Think waterfalls, tree-lined streets, or birdsong — gentle sights and sounds that hold your gaze without draining it. This lets your worn-out attention circuits recharge.
His team has found nature works even for people with depression, reducing rumination and boosting mental resources to fight low mood. You don’t need a national park, either — tree-lined streets, indoor plants, and biophilic buildings offer mini benefits.
“Nature makes us feel part of something larger,” Berman says. That sense of connection spills over into how we see others, making us less self-focused and more human. The takeaway? You don’t have to love hiking boots or mountain views. Just get outside, breathe in something green, and let nature quietly do its work.
