Walk in Nature

Use nature exposure as a restorative break whenever concentration is poor or before focused work if you cannot get into a focused state. Real nature is best; about 20 minutes can be sufficient, 50 minutes was used in one study, and an overall target of about 2 hours per week was mentioned. For maximal benefit, actively notice the environment, go alone, avoid phone use, earbuds, music, podcasts, and conversation; a well-behaved dog may be fine. If using simulated nature, do it away from your desk to create a sense of being away. Nature walks may also help reduce rumination.