By Matthew Leahy, Ph.D., Licensed Psychologist, Director of Child and Adolescent Group Programming, Momentous Institute  

There are many benefits to spending time in nature. It’s been proven to lower stress, improve focus and boost our moods. Throughout our day, our brains are constantly filtering out information: notifications, traffic, schedules, conversations and countless decisions. Nature gives us a chance to recover from this constant stimulation of everyday life. It makes it easier to slow down, notice what’s around us, how we’re feeling, and to stay curious rather than judgmental. But since we can’t always be outside in nature, here are six simple ways to get the benefits of nature when we’re stuck indoors.  

Create a “Notice Nature” Ritual  

One low-cost, easy change anyone can make to bring the mental health benefits of nature indoors is to create a five-minute daily "Notice Nature" ritual. Leave your phone behind and sit quietly by a window. Watch the clouds for a minute. Feel the sun on your skin. Pay attention to the birds, the changing light, your breathing, and how you feel.  

Let In Some Natural Light  

Natural light regulates our body clocks, which improves our sleep and energy levels. Try setting up your space to get the most sunlight throughout the day. Open your curtains or blinds every morning to let the light fill your space. If you work from home, try moving your desk closer to the window. If you don’t have a window in your personal workspace, take daily breaks in areas that do have natural light.  

Incorporate Visuals of Nature  

If you don’t have direct access to views of nature, you can still bring the outdoors into your space by putting up a landscape photo where you can see it every day. Choose something that naturally draws your attention, like a colorful field of flowers, a forest of trees or a view of the ocean. If there’s no space to hang artwork, try rotating images of nature on your screensaver. Incorporating these small visual reminders throughout your day can help create that calming feeling you get when looking out onto a natural setting. 

Listen to Nature Sounds  

What we listen to can affect our mood. One easy way to feel like you’re connecting with the outside world even when you’re stuck inside is to listen to nature sounds. Swap out your usual playlist for bird songs or ocean waves while you work. If possible, open a window and let the outside noises fill the room. Bringing these natural sounds inside can help you relax and reduce stress. 

Surround Yourself with Objects from Nature  

Incorporate more nature into your space with houseplants. Plants help us feel calm and connected to the natural world. If you’re new to houseplants, try starting with more hardy varieties like pothos or snake plants. And if you don’t have a green thumb, you can still bring nature indoors by keeping a favorite object from nature at your desk. A beautiful rock from a hike or a seashell from your favorite beach is a great reminder of how you feel in those spaces.  

Make Awe a Part of Your Daily Routine  

At Momentous Institute, we’ve found that there’s another layer to spending time with nature. It allows us to cultivate awe. Standing beneath a giant magnolia tree, watching a sunset, or listening to the wind through the trees reminds us that we’re part of something bigger than ourselves. We can also experience that sense of awe indoors by bringing nature into our daily routine, no matter where we are. Incorporating houseplants, outdoor sounds, or just a quiet moment by the window gives us a chance to stop and notice the beauty of nature all around us.