Nature, city life, and the brain: effects on focus, memory, and mental health
Exposure to nature, well-designed surroundings and reduced sensory overload can enhance memory, attention and mental well-being.
Introduction
Key findings
Scientific analyses reveal multiple mechanisms by which nature and well-designed environments can enhance cognitive functions, support mental health and improve quality of life.
Attention restoration theory
Natural settings engage involuntary attention, allowing the brain’s directed attention systems to rest and recover from cognitive fatigue.
Evolutionary tuning of the brain
Humans spent the vast majority of evolutionary history in natural surroundings, making our brains more attuned to natural stimuli than to urban ones.
Semantic complexity of cities
Urban environments require more intensive processing of signals, signs, visual and auditory stimuli, increasing cognitive load.
Greater attentional demands in cities
Navigating a city requires constant awareness of traffic, lights, pedestrian crossings and numerous competing stimuli, which accelerates depletion of mental resources.
Working memory improvement
Spending time in nature, even a short walk in the park, can improve working memory test scores by an average of 20%.
Reduction in rumination
Being in natural surroundings reduces brain activity linked to rumination and negative thinking, supporting mental well-being.
Lower stress levels
Greenery and natural landscapes help lower cortisol, blood pressure and resting heart rate.
Micro-dosing effect
Just a few minutes of looking at trees through a window or having plants in an office can yield measurable benefits.
Importance of fractals
Natural geometric patterns such as fractals promote relaxation and focus.
Role of natural sounds
Water flow, birdsong and wind sounds have a calming effect and support concentration.
Designing cities for health
Green spaces in urban environments, even small ones, improve residents’ well-being.
Boosting creativity
Nature exposure enhances problem-solving abilities and creative thinking.
Notes
Practical ways to integrate nature into everyday life:
- Take daily walks in green areas, even short ones.
- Position your workspace with a view of greenery.
- Add potted plants to your office or home.
- Listen to recordings of nature sounds while working or resting.
- Choose green routes instead of busy streets.
- Spend breaks outdoors whenever possible.
- Use photos or videos of landscapes in indoor spaces.
- Plan regular trips to areas rich in natural surroundings.
Warnings
Limitations and considerations:
- Individual responses to nature exposure can vary.
- Substitute forms of nature (photos, VR) have weaker effects than direct contact.
- Not all studies include long-term effects.
- Some individuals require tailored environmental adjustments.
Quick facts
20% better working memory
A walk in nature improves working memory by about one-fifth on average.
Cortisol reduction
Being surrounded by greenery lowers the stress hormone cortisol.
Fractals support focus
Natural geometric patterns help induce relaxation and concentration.
Mood improvement in 20 minutes
Brief nature exposure significantly boosts mood.
Micro-dosing benefits
Viewing greenery through a window can improve focus within minutes.
Nature sounds and relaxation
Water sounds and birdsong increase calmness and make concentration easier.
Final thoughts
Daily contact with nature
Consciously incorporating nature into daily routines improves health and cognitive performance.
Cities designed for people
Urban greenery is an investment in public health.
Importance of education
Raising awareness of environmental impacts on the brain can lead to healthier choices.
Access to green spaces
Creating parks and natural areas close to homes increases equal access to nature’s benefits.
Technology as a supplement
Recordings and images of nature can support well-being where direct contact is limited.