20 Minutes Outside Daily Boosts Health, New Challenge Says

Want to feel better in less time than it takes to watch a sitcom? Science says stepping outside for 20 minutes might be your answer.

The New York Times has launched a summer challenge encouraging people to "touch grass" by swapping screen time for green time. The goal is simple: commit to 20 minutes outdoors each day throughout June.

The timing couldn't be better. More than half of U.S. adults admit they're on their devices too much, and we spend about 90 percent of our time indoors.

Dr. John La Puma, an internist and author of "Indoor Epidemic," calls excessive phone time "ultraprocessed time" because it drains us rather than replenishes us. Just like ultraprocessed food, it's engineered for compulsion, not nourishment.

The science behind the challenge is solid. A landmark study of nearly 20,000 people found that spending at least 120 minutes in nature weekly led to significantly higher levels of health and well-being. That breaks down to just 17 minutes a day.

You don't need a forest or mountain vista to reap the benefits. A small park, a canopy of street trees, or even ivy on a wall counts as nature, experts say.

Environmental neuroscientist Marc Berman from the University of Chicago explains that nature offers "soft fascination." Watching leaves rustle or hearing water flow gently captures your attention without depleting your mental energy, creating space for reflection and mental reset.

The challenge recommends leaving your phone at home for maximum benefit. For those who can't, keeping it turned off still helps.

Megan Delaney, who studies nature's effects on mental health at Monmouth University, suggests simple practices: listen to morning birds, notice dandelions pushing through sidewalk cracks, or watch curiously shaped clouds drift overhead.

Why This Inspires

This challenge flips our relationship with wellness on its head. Instead of demanding we eliminate bad habits, it asks us to add something good.

The beauty lies in its accessibility. You don't need expensive equipment, a gym membership, or even transportation. Step onto your front steps, a fire escape, or into a backyard. "All you need is a patch of sky," Dr. La Puma says.

People routinely underestimate how much they'll enjoy being in nature, Berman notes. "You very rarely hear somebody say, 'I really regret going for that walk in nature.'"

The challenge transforms what could feel like deprivation into an invitation to feel wind on your skin, reset your mind, and reconnect with the real world.

Twenty minutes of green space might be the easiest health upgrade you'll make all summer.