Don’t worry. I’m not going to give you a “quick” list of all 18 tips at once. Why? Because not only will you likely stop reading after the third or fourth tip, but there’s no way you can successfully implement all 18 habits at the same time. So, let’s try introducing one each week. Read the tip for the week on Sunday, then practice it all week long. Each week, add the new habit and let them accumulate. Focusing on one small habit at at time drastically increases the liklihood of success in making it stick long term. Add a reminder in your phone to read the blog each week. Ask a family member or friend to do this with you for added accountability. You’ll be amazed at how easy it is when you take it one small step at a time.

If you are just now joining us, simply got to the blog page and start from the begining. Don’t try to “catch up” but read one a week, practicing that week’s habit and adding the next week.

Ready for your seventh habit?

7. Go Outside

Nature: The Original Prescription for Health and Happiness

Spending time outdoors isn’t just refreshing—it’s essential for both mental well-being and physical health. In today’s world of screens, artificial lighting, and sedentary routines, reconnecting with nature offers a powerful antidote to stress, fatigue, and burnout. From improving sleep to reducing anxiety and boosting immunity, the benefits of spending time outside are well-documented and scientifically supported.

How Nature Improves Your Mental Health

Being outdoors, especially in natural environments like parks, forests, or near water, has been shown to significantly reduce stress and improve mood.

• A 2020 study published in Scientific Reports found that spending at least 120 minutes per week in nature was associated with significantly higher levels of self-reported health and well-being (White et al., Scientific Reports).
• Time spent in green spaces can lower cortisol levels (the body’s primary stress hormone), reduce rumination, and improve emotional regulation.
• Even short-term exposure—just 20 minutes in a park—can reduce stress biomarkers and improve feelings of calm and clarity (Hunter et al., Frontiers in Psychology).

These psychological benefits are especially important for long-term functional health, as chronic stress is linked to cardiovascular disease, poor sleep, weight gain, and depression.

Physical Health Benefits of Being Outdoors

• Increased physical activity: People who spend more time outdoors are more likely to move their bodies—walking, hiking, biking, or playing—which improves cardiovascular health and metabolism.
• Improved immune function: Natural sunlight helps your body synthesize vitamin D, which is vital for immune regulation, hormone balance, and bone health. Deficiencies in vitamin D are linked to fatigue, muscle weakness, and higher rates of infection (Holick, New England Journal of Medicine).
• Better sleep: Natural light exposure helps reset your circadian rhythm, enhancing melatonin production at night and leading to deeper, more restorative sleep.
• Reduced blood pressure and inflammation: Studies show that spending time in nature can lower systolic blood pressure and decrease markers of systemic inflammation (Li et al., International Journal of Immunopathology and Pharmacology).

Make It a Daily Habit—Not a Rare Occasion

You don’t have to be a backcountry adventurer to experience the benefits. Here are simple ways to incorporate the outdoors into your daily life:

• Go for a morning or lunch walk
• Take your workouts to the park
• Read, stretch, or meditate outside
• Eat a meal on your patio or balcony
• Plan weekly nature outings—hikes, beach days, or trips to local trails

The goal isn’t perfection—it’s consistency. Even 10–20 minutes per day of outdoor time can yield meaningful improvements in both mental clarity and physical resilience.

Bottom Line

Your body and brain are wired for the outdoors. Sunlight, fresh air, and movement in natural environments aren’t luxuries—they’re fundamental to health. Whether you’re walking your dog, hitting a hiking trail, or just stepping out for a quick breath of air, prioritizing time outside can reduce stress, enhance sleep, elevate your mood, and help you feel more alive.

Come back next week for Tip #8