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7 days closer to nature
Select any activities. There is no required distance and no promised medical result. Window time is daylight. It is stored as its own activity, not as outdoor time.
Pick small outdoor or daylight moments. Nothing here promises a medical result in seven days, and a missed day is not a failure.
Start when you want. The days stay in this browser tab until you close it.
A missed day can be followed by the next small step. NIH describes setbacks as part of changing a habit. Nothing here is a score, and your worth does not depend on a streak.
Spend a few minutes in daylight: a window, doorway, bench, or short outing.
When. Once today.
An easier option. Stay by a window if going out is hard.
Start the challenge to check off days.
Notice the ground from a bench, with shoes on, or with a gloved hand on grass. Skip unsafe ground.
When. Once.
An easier option. Look at a plant indoors.
This day opens on its calendar day.
Look at a tree, birds, or the sky. Do not climb or disturb wildlife.
When. A few minutes.
An easier option. Use a photo if you cannot go out.
This day opens on its calendar day.
Walk, roll, stretch, or sit outside. There is no required distance.
When. Once.
An easier option. March in place by a window.
This day opens on its calendar day.
Add one vegetable or fruit you already tolerate. Wash it. No food is a treatment.
When. One meal.
An easier option. Use a food you already have.
This day opens on its calendar day.
Share the outing, or enjoy it alone. Both count.
When. Once.
An easier option. Send a photo of the sky to someone.
This day opens on its calendar day.
Note mood or energy in your own words. The note is not a diagnosis.
When. Evening.
An easier option. Skip the note. The day still counts.
This day opens on its calendar day.
Established public guidance. The daily actions point at the public pages linked on each day. Encouragement to continue after a miss comes from NIH’s habit guidance. It is not a promise of a health result.
The same kinds of moments, repeated gently for a month. Rest days are allowed. Nature is not medicine.
Start when you want. The days stay in this browser tab until you close it.
A missed day can be followed by the next small step. NIH describes setbacks as part of changing a habit. Nothing here is a score, and your worth does not depend on a streak.
Spend a few minutes in daylight: a window, doorway, bench, or short outing.
When. Once today.
An easier option. Stay by a window if going out is hard.
Start the challenge to check off days.
Notice the ground from a bench, with shoes on, or with a gloved hand on grass. Skip unsafe ground.
When. Once.
An easier option. Look at a plant indoors.
This day opens on its calendar day.
Look at a tree, birds, or the sky. Do not climb or disturb wildlife.
When. A few minutes.
An easier option. Use a photo if you cannot go out.
This day opens on its calendar day.
Walk, roll, stretch, or sit outside. There is no required distance.
When. Once.
An easier option. March in place by a window.
This day opens on its calendar day.
Add one vegetable or fruit you already tolerate. Wash it. No food is a treatment.
When. One meal.
An easier option. Use a food you already have.
This day opens on its calendar day.
Share the outing, or enjoy it alone. Both count.
When. Once.
An easier option. Send a photo of the sky to someone.
This day opens on its calendar day.
Note mood or energy in your own words. The note is not a diagnosis.
When. Evening.
An easier option. Skip the note. The day still counts.
This day opens on its calendar day.
Spend a few minutes in daylight: a window, doorway, bench, or short outing.
When. Once today.
An easier option. Stay by a window if going out is hard.
This day opens on its calendar day.
Notice the ground from a bench, with shoes on, or with a gloved hand on grass. Skip unsafe ground.
When. Once.
An easier option. Look at a plant indoors.
This day opens on its calendar day.
Look at a tree, birds, or the sky. Do not climb or disturb wildlife.
When. A few minutes.
An easier option. Use a photo if you cannot go out.
This day opens on its calendar day.
Walk, roll, stretch, or sit outside. There is no required distance.
When. Once.
An easier option. March in place by a window.
This day opens on its calendar day.
Add one vegetable or fruit you already tolerate. Wash it. No food is a treatment.
When. One meal.
An easier option. Use a food you already have.
This day opens on its calendar day.
Share the outing, or enjoy it alone. Both count.
When. Once.
An easier option. Send a photo of the sky to someone.
This day opens on its calendar day.
Note mood or energy in your own words. The note is not a diagnosis.
When. Evening.
An easier option. Skip the note. The day still counts.
This day opens on its calendar day.
Spend a few minutes in daylight: a window, doorway, bench, or short outing.
When. Once today.
An easier option. Stay by a window if going out is hard.
This day opens on its calendar day.
Notice the ground from a bench, with shoes on, or with a gloved hand on grass. Skip unsafe ground.
When. Once.
An easier option. Look at a plant indoors.
This day opens on its calendar day.
Look at a tree, birds, or the sky. Do not climb or disturb wildlife.
When. A few minutes.
An easier option. Use a photo if you cannot go out.
This day opens on its calendar day.
Walk, roll, stretch, or sit outside. There is no required distance.
When. Once.
An easier option. March in place by a window.
This day opens on its calendar day.
Add one vegetable or fruit you already tolerate. Wash it. No food is a treatment.
When. One meal.
An easier option. Use a food you already have.
This day opens on its calendar day.
Share the outing, or enjoy it alone. Both count.
When. Once.
An easier option. Send a photo of the sky to someone.
This day opens on its calendar day.
Note mood or energy in your own words. The note is not a diagnosis.
When. Evening.
An easier option. Skip the note. The day still counts.
This day opens on its calendar day.
Spend a few minutes in daylight: a window, doorway, bench, or short outing.
When. Once today.
An easier option. Stay by a window if going out is hard.
This day opens on its calendar day.
Notice the ground from a bench, with shoes on, or with a gloved hand on grass. Skip unsafe ground.
When. Once.
An easier option. Look at a plant indoors.
This day opens on its calendar day.
Look at a tree, birds, or the sky. Do not climb or disturb wildlife.
When. A few minutes.
An easier option. Use a photo if you cannot go out.
This day opens on its calendar day.
Walk, roll, stretch, or sit outside. There is no required distance.
When. Once.
An easier option. March in place by a window.
This day opens on its calendar day.
Add one vegetable or fruit you already tolerate. Wash it. No food is a treatment.
When. One meal.
An easier option. Use a food you already have.
This day opens on its calendar day.
Share the outing, or enjoy it alone. Both count.
When. Once.
An easier option. Send a photo of the sky to someone.
This day opens on its calendar day.
Note mood or energy in your own words. The note is not a diagnosis.
When. Evening.
An easier option. Skip the note. The day still counts.
This day opens on its calendar day.
Spend a few minutes in daylight: a window, doorway, bench, or short outing.
When. Once today.
An easier option. Stay by a window if going out is hard.
This day opens on its calendar day.
Notice the ground from a bench, with shoes on, or with a gloved hand on grass. Skip unsafe ground.
When. Once.
An easier option. Look at a plant indoors.
This day opens on its calendar day.
Established public guidance. The daily actions point at the public pages linked on each day. Encouragement to continue after a miss comes from NIH’s habit guidance. It is not a promise of a health result.