It’s been in the negative digits this week in Wisconsin. It’s rather unpleasant to be outside, even for a few seconds. It literally hurts your face to open the door. Even inside, we’re using space heaters to try and keep up with the chill in the air.

However, I have this burning itch inside me to experience nature every day. Can you relate?

I try to spend time in front of sunny windows or at least run to the mailbox to get the mail. That’s about all I can handle, but it’s better than the alternative of not getting any nature exposure (the horror!)

So, that’s why I thought it would be helpful to discuss how micro-dosing is the solution when it’s too cold outside to go forest bathing.

 

What is nature micro-dosing?

Micro-dosing on nature is about getting little bits of exposure to nature whenever you can. A quick walk outside with the dog, a quick snowball fight with the kids, a quick jaunt outside to fill the bird feeder… It’s getting outside for even just a few minutes when it’s otherwise impossible to be outside.

 

What are the benefits of forest micro-dosing?

You might think, why bother if I can only be outside for a few minutes?

Studies show that just by looking at plants or having a nature window view, you experience positive benefits, so you can imagine the advantages of forest bathing in microdoses.

Just 5 minutes of activity outside is enough to improve mood and self-esteem (and help you stay warm).

Even if you think going outside for a few minutes wouldn’t matter, it does! You should even be able to notice how you feel different when you skip it for a few days. You start to crave it!

 

How can you get your micro-dose of nature?

Even if you can’t get physically outside, you can view it from the window or sit in a sunny patch.

• Gaze out a window at the glistening snow-covered branches.
• Curl up in a sunny patch on the carpet like a cat. Or Make Your Own Sunshine!
• Get as bundled up as you can and go lean on a tree for a few minutes.
• Pay attention to one of the green flourishing house plants. Touch, smell, and view it.

 

This is how I like to micro-dose on -20 degree days:

1. Find a sunny spot on the carpet with a view of our treeline.
2. Set the 2 minute meditation timer on my Fitbit.
3. Follow the Fitbit deep breathing exercise with my chin tilted toward the sun.
4. When the breathing exercise is over, stare out the window at the trees for a few minutes longer.

 

 

Otherwise, I like to put as many layers on as possible and walk along our treeline and back.

It’s enough to fill my lungs with a quick hit of fresh air, change my scenery, change my perceptual input for a few minutes, and get natural sun and nature exposure.

Here’s a quick view of what micro-dosing looks like at my house:

 

 

I hope this inspires you to get outside, even just for a few minutes. I’d love to hear from you:

How are you going to get outside today? Do you notice a difference when you do versus when you don’t get outside every day?