How can prioritizing green time over screen time help us restore balance in our fast-paced, tech-driven world? What are the proven mental health benefits of green time, and how much do we really need each day to feel the difference? Could a simple shift toward daily green time reshape our focus, creativity, and emotional well-being for the better?
In a world dominated by glowing screens and constant notifications, the simple act of stepping outside has become a powerful form of self-care. This blog explores the growing importance of green time (moments spent outdoors in nature) as an antidote to digital overload. Through personal reflection, scientific research, and actionable advice, it shows how immersing ourselves in natural spaces can calm our minds, lower stress, and strengthen emotional resilience.
Beyond highlighting the harms of excessive screen time, the article offers practical ways to weave green time into even the busiest routines, whether through mindful morning walks, outdoor breaks, or urban park visits. By reframing nature as essential rather than optional, it encourages readers to create a sustainable balance between technology and the natural world, reminding us that true clarity and calm begin once we step outside.
We live in an age where screens have become our constant companions, following us everywhere we go like shadows. Smartphones, watches, laptops, tablets—these glowing sensory rectangles demand our attention from the moment we wake up to the very last second before we drift off to sleep again.
In many ways, that’s just the way of the world today. For the majority of us, some key aspect of our lives, whether it be work, entertainment, social connection—or even all three—happens through a screen.
We constantly hear people talk about “screen time,” but I think there’s another kind of “time” we should discuss.
Green time.
This is the time we spend outdoors, surrounded by nature, whether in a park, walking on a trail, working in our gardens, or simply sitting out under the open sky.
There’s a lot of strong research that suggests green time could be our antidote to a lot of our shared problems, like overstimulation, mental fatigue, depression, and anxiety – all of which are consequences of too much screen time.
The solution sounds easy, right?
If you want to feel better, just go outside. But that’s not quite it, and it’s not that easy for everyone.
Not only do our modern lives in the digital age make favoring screen time over green time feel natural, but many people feel they don’t have easy access to green spaces or nature.
As someone who has built a career around connecting people to the outdoors through Outdoor Afro, I’ve seen how increasing access to nature heritage and spending time in the natural world can boost a person’s mood, energy, and overall well-being.
Table of Contents:
The Mental Health Benefits of Green Time
- Reducing Stress & Anxiety
- Boosting Mood & Emotional Well-Being
- Supporting Focus, Creativity & Cognitive Function
The Hidden Mental Strain of Excessive Screen Time
Simple Ways to Add More Green Time to Your Routine
Get Strategic About Your Schedule
Blending Nature Into Urban Life
Long-Term Benefits of Prioritizing Green Time
Sustainable, Life-Giving Habits
The Mental Health Benefits of Green Time
When we immerse ourselves in green spaces—whether it’s a forest, a meadow, or right in our own neighborhood—our bodies and minds respond in profound ways.
I start most days with a walk around my own neighborhood with my dog, Boogie. It always puts me on the right track for the day ahead. Strolling leisurely through the neighborhood, I notice what’s new in bloom in the yards, listen to the hum of the birdsong, note the pollinators making their rounds, and feel the sun break between the clouds. It’s also a great time to wave to my neighbors and catch up with them.
Altogether, in such a short time each day, I root myself in both the natural world and the community I belong to, and that positive energy carries me through my entire day.
There are several benefits to spending time in nature, even if it’s just 15 minutes each day. Some of these benefits include:
- Reducing Stress & Anxiety
- Boosting Mood & Emotional Well-Being
- Supporting Focus, Creativity & Cognitive Function
1. Reducing Stress & Anxiety
There’s a reason a walk in the park can calm your nerves. Research shows that spending time in nature lowers cortisol levels (our primary stress hormone). The natural world’s sights, sounds, and smells activate the parasympathetic nervous system—the part of our body that signals “rest and digest” rather than “fight or flight.”
When we’re outside, we breathe deeper, our heart rate slows, and our minds unclench. We remember that we’re part of something larger than ourselves—and that perspective alone can soothe anxiety and help melt our worries away.
2. Boosting Mood & Emotional Well-Being
Nature has an uncanny way of lifting our spirits. Again, just 15 minutes outdoors can significantly increase feelings of happiness and vitality. Green time also stimulates the release of endorphins and dopamine—neurochemicals linked to joy, motivation, and emotional resilience.
And it’s not just about “positive vibes.” It’s deeper than that. Being outside can help regulate emotions, making navigating stress, grief, or overwhelm easier. Stepping outside is a remedy or solution for facing life’s stressors.
Think of a past moment when you’ve spent time outdoors, whether for a specific activity or just because. How do you feel when you head back indoors or move on to your next task for the day? I’d bet you felt recharged, maybe even a bit lighter, seeing some relief from whatever weighed you down.
3. Supporting Focus, Creativity & Cognitive Function
Ever notice how your best ideas sometimes come to you while walking outside? I often do my best brainstorming on that morning walk with Boogie. That’s not a coincidence. Nature engages our attention in a gentle, restorative way, freeing up mental bandwidth and sparking creative thought.
Some schools and workplaces have even adopted “green breaks” to improve focus and reduce burnout. The evidence is clear: stepping away from your screen to engage with the outdoors doesn’t slow productivity, it fuels it. It’s a break from the hustle and bustle of the day, giving your brain a reset so it can come back stronger and more focused.
The Hidden Mental Strain of Excessive Screen Time
Green time replenishes us, but that’s not to say screen time is all bad. There are certainly benefits to the connection and convenience our screens lend us, but like with everything, there are pros and cons.
Excessive screen time can have significant consequences and negatively impact in ways far beyond just having tired eyes.
- Mental Fatigue & Overstimulation
- Disrupted Sleep Cycles
- The Social Media Effect
1. Mental Fatigue & Overstimulation
Screens deliver a constant stream of information, notifications, and decisions. Even “relaxing” activities like scrolling social media or playing a mobile game require your brain to process images, text, and emotional cues rapidly. Over time, this contributes to mental fatigue—a kind of cognitive exhaustion that makes it harder to think clearly or feel motivated. It’s like burnout amplified.
2. Disrupted Sleep Cycles
Blue light from screens suppresses melatonin, the hormone that signals your body that it’s time to sleep. Late-night scrolling can delay your body’s natural rhythms, leading to restless sleep or insomnia—and poor sleep directly affects mood, memory, and emotional regulation. That’s why it’s important to try to create a bedtime routine you can stick to, which includes putting away your electronics two to three hours before bedtime to mitigate the effects of blue light on your circadian rhythm.
3. The Social Media Effect
Social media can be a wonderful connector, but it can also harm our self-esteem. Constant exposure to curated, idealized images can trigger comparison, inadequacy, and anxiety. This constant digital noise makes it harder for some to process emotions or be present in real life. Suppose you’re constantly engaging with picture-perfect lifestyle content. In that case, it can also force you to think your lifestyle is inadequate, even when it’s not, but deciphering the real world from the curated one online is increasingly difficult the more time we spend on our screens.
Finding the Right Balance
So, then, what do we do about it? The case for increasing green time isn’t a crusade against screens. I’m not saying you need to return to the age of flip phones and delete all your social media. But, like anything, there needs to be a sense of balance.
- Know Your Limits
- Set Boundaries That Work for You
- Treat Green Time as Essential
1. Know Your Limits
Start by paying attention to your screen habits. Are you using devices intentionally—or by default? If you’re feeling mentally foggy, anxious, or overstimulated, that’s a cue to step away.
2. Set Boundaries That Work for You
You don’t need a week-long “digital detox” to feel the benefits. Try these smaller shifts:
- Trade screens in the first hour after waking or the last hour before bed for mindfulness activities, or journaling.
- One screen-free meal a day.
- A rule that work emails stop after a certain time.
3. Treat Green Time as Essential
Don’t wait until you “have time” to get outside—schedule green time like any important meeting. Remember, just a mere 15 minutes a day can make a difference.
Simple Ways to Add More Green Time to Your Routine
Green time and getting out in nature don’t have to mean visiting National Parks or venturing on epic hiking adventures. You can make your green time happen in small, simple, daily moments that are easily incorporated into your lifestyle and average routine.
- Take Micro Breaks Outdoors
- Blend Social Time with Nature
- Turn Hobbies Into Outdoor Rituals
1. Take Micro Breaks Outdoors
Step outside during coffee breaks. Breathe deeply. Notice the sky, the trees, the wind on your skin. If you can take a meeting, phone call, or general break outside instead of in, do it.
2. Blend Social Time with Nature
Instead of meeting a friend for coffee indoors, take a walk together. Swap a lunch date for a picnic. Find a restaurant that does outdoor dining. If you get creative, there are ample opportunities to blend social time with green time.
3. Turn Hobbies Into Outdoor Rituals
Love reading? Bring your book to the park. Enjoy exercise? Move it outside. If it can be moved outdoors safely and efficiently, give it a try. See how being in nature changes the way the activity feels.
Overcoming Common Barriers
Even with the best intentions, life can get in the way. I’ve been there myself. As life progresses, we move, we get busy, our responsibilities and priorities change, and next thing you know, it feels like it’s been ages since you spent time outside, recentered yourself, or revisited an activity that used to bring you joy.
Here are a few tips to help you make your green time a priority.
Get Strategic About Your Schedule
Most of us often say we’re busy, and we probably are. Try pairing your green time with something you already do—like commuting, phone calls, or family time. If you’re waiting for a free block of hours, it might never happen. We can get strategic about habit stacking to make time for everything we want and need to do.
Embrace Nature’s Variety
Rain? Take an umbrella and enjoy the smell of fresh earth. Cold? Bundle up and notice how the air feels. Extreme heat? Seek shaded trails or go early in the morning. In all honesty, we humans are incredible at making excuses. There are several real, valid reasons why you might not be able to easily make it outside, such as accessibility or physical ability limitations. However, a rainy, hot, or snowy day isn’t one of them. A friend once told me there is no such thing as bad weather, just bad gear!
Blending Nature Into Urban Life
Nature exists in cities, too. It’s not always the easiest to find, but you can seek out community gardens, urban parks, rooftop green spaces, or even tree-lined streets. If your area doesn’t have nearby designated green space, even just taking a walk around the block can be beneficial—anything to get you out in the fresh air for a bit. Most urban dwellings can still be perfect for tending a porch or fire escape container garden and host indoor plants.
Long-Term Benefits of Prioritizing Green Time
Stepping outside for a break during your workday will likely give you an instant mood boost, but the benefits of spending time in nature can last a significantly long time. Over time, prioritizing green time over screen time does more than improve your day; it can transform your life.
Stronger Mental Resilience
Regular exposure to nature builds a buffer against stress. You’ll find it easier to navigate challenges without feeling overwhelmed. You can rest assured knowing you always have a place to go. When life gets overwhelming, the great outdoors is there waiting for you.
Higher Life Satisfaction
People who spend consistent time in nature report greater happiness and life satisfaction—regardless of income, job status, or location.
Sustainable, Life-Giving Habits
When you experience how good it feels to disconnect from screens and connect with nature, it becomes a habit you’ll want to keep for a lifetime. It’s like getting back to your roots.
Bottom Line
Balancing green time and screen time isn’t about rejecting technology. Instead, I see it more as a push to reclaim our humanity. Our ancestors didn’t need to be reminded to go outside. The outdoors was where life happened. Where we connected to ourselves and others. In our modern, hyper-digital world, we have to choose it. We have to be intentional about how and where we spend our time. If we don’t make the conscious choice to prioritize green time, it simply won’t happen.
So next time you feel stressed, foggy, or restless, ask yourself: When was the last time I went outside?
