Nature and ADHD

Did you know there is a positive link between spending time in nature and ADHD? Researchers at the University of Illinois found that 20 minutes in nature helped reduce unwanted symptoms of Adult ADHD among its participants. While this study was done with children, the researchers state that their findings also extend to ADHD adults and the non-ADHD population.

If you live in the city or a built up area, don’t feel like you are discounted from the advantages. The benefits of being outside in a “green area” were present whether the participants were in a city park or a remote rural setting. This is great news as it means that no matter where you are in the world, you will still be able to implement and enjoy the benefits that being in nature has on your ADHD.

There are all sorts of ways to incorporate green time into your day, from a gentle stroll to something more adventurous. Here is a list of some activities you can do to ensure you are spending time in nature. However, there are many more!

1. A stroll or gentle walk
2. Bike riding
3. In line skating/skateboarding
4. Horseback riding
5. Growing a garden
6. Hiking
7. Canoeing
8. Fishing
9. Running
10. Flying a kite
11. Camping
12. If you have a garden, start doing some of your regular activities there, such as eating meals and reading the newspaper.
13. Yoga or Tai Chi (done outside)
14. Bird watching
15. Walking your dog

Depending on where you live and your lifestyle, some of these activities you will only be able to do at the weekend, while others are more accessible and you can do them every day.

Action Steps to Allow Nature to reduce your symptoms of Adult ADHD

If you aren’t used to being outside in a green setting, slowly integrate it into your life, until it’s part of your daily routine. Remember, it’s important not just that you are outside, but that you are in a green setting.

1. Have at least 20 minutes of green time a day (but there is no maximum.)
2. Try every item on the list once, just for fun.
3. On days that you aren’t able to go outside, notice and compare how you feel and function to those days that you are outside.