Supporting ADHD with Nature

As a neurospicy person, I am frequently under- or over-stimulated. I am either bored and craving novelty and BIG fun, or, when I have found the big fun, I need earplugs, a place to quietly regulate, or, ideally, a deprivation tank after the event. There is not a lot of in-between.

Except, of course, in nature. One of the reasons I enjoy being outside so much is that I've found nature to be the perfect amount of stimulating. 

There is enough diversity of sights and sounds to keep my attention, but with enough space to keep them from overwhelming my senses. The bird calls and breeze through the leaves aren't deafening; the trees are towering, to be sure, but somehow seem adequately proportionate when they are against the sky; and even when I am walking a trail I've taken dozens of times, it always looks a little different because of seasonal blooms, weather-related landscape alterations, or just different wildlife showing up that day. Going into nature feels as regulating as a weighted blanket for me. 

Just thinking this out loud (in writing, rather) had me wondering about the science on this. What do we really know about nature's impact on Neurospicy brains? Is it that different from, and I say this endearingly, Neuromayonnaise brains? I did some research, and here's what I found: 

1. 20-Minute "Green" Walks Significantly Improve Concentration: A 2009 study showed that a 20-minute walk through a park was found to be as effective for children with ADHD as taking a standard dose of stimulant medication to improve concentration. Neither a 20-minute walk through their neighborhood nor one through downtown was as effective at reducing symptoms. Notably, the green walk also scored much higher on “fun” and “relaxing” for participants.

2. Nature’s Impact is Consistent Across Activity-type AND Demographics: It does not matter if you are outside alone, in pairs, or in teams; your age, gender, ethnicity, or socioeconomic status; or even whether the time outside was structured or unstructured: The beneficial effects of green play settings on reducing ADHD symptoms are consistently higher than in built settings.

3. Neurodivergent Brains Get a Greater Magnitude of Benefit: Research published in the Journal of Attention Disorders noted that while neurotypical children benefit from a walk in nature, the improvement in concentration for children with ADHD was remarkably substantial, nearing the focus levels of neurotypical children. If you’re visual (like me), this means that a neurotypical child starting with five leaves might go outside and collect three, totaling 8 leaves; a neurodivergent child may start with three leaves and collect between four and six, totaling 7-9 leaves (These are my leaf numbers, btw, for illustrational purposes only).

Pretty cool, right? 

The big question is: How do we meaningfully apply this information? 

I’m so glad you asked! (Spoiler alert: it does not require you to go on an Outdoor Therapy Intensive.) 

Studies have shown that the sweet spot is about 30 minutes outside to reap these benefits. Although looking at pictures of nature and having indoor plants can be helpful, they will not have as large an impact as physically going outside. According to Attention Restoration Theory (ART), this is because one required component of cognitive restoration is being able to have an “immersive” experience. 

I challenge you to carve out 30 minutes this week to go outside. I especially love doing this challenge midday because it can protect us from an afternoon slump and energize our attention spans for whatever tasks the second half of the workday holds. However, I am not in charge of your schedule, and any time you go will be a better time than not going at all. Go to a park, to a trail, to the waterfront, any place that heavily features the natural environment. Walk around, take some deep breaths, and allow yourself to feel appreciation, wonder, or curiosity. Name what you see, what you feel, what you hear, what you smell. And, most of all, allow yourself to be there in that moment, rather than in the tasks that still need doing or the things you said or did earlier. 

I would love to know how this goes for you, so please feel free to comment below if you decide to embark on this challenge!

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And always remember: You’ve got this.

#PNWNatureTherapy #AdventureTherapy #MindfulnessInNature #TherapyOutside #NatureHeals #HikeYourOwnHike #ADHD