How to get into the habit of spending time outdoors

Have you been trying to get outdoors and spend more time in nature lately? It seems people are increasingly wanting to connect with the outdoors but I think it’s important to look at the longer term picture. How can you make sure that spending time in the outdoors becomes an ongoing habit and not just a passing phase as you react to COVID-19 restrictions? For some of us getting out into nature is a new habit we want to create, for others it’s more about changing the outdoors routine we previously had to fit with our changing world.

The benefits of connecting with nature are infinite – mental, physical, spiritual, social, environmental. If you believe in these benefits, then you’re more likely to invest time and energy into getting outside, and it will become your priority. You’ll need to get your mindset and your body working together to create a few healthy daily habits that will become part of your routine.

In this blog post I’m sharing some practical and proven strategies that you can use to get your mind and body working together for your own health and happiness.

Focus on what you DO want

Get your mind and body working together!

When it comes to habits, clearly some habits are more helpful and others are less helpful to living a healthy, fulfilled life. We know that nature has many benefits but like all ‘healthy’ things, creating the habit of getting outside daily is easier said than done. If going outside seems like a punishment, then you’re probably not going to be terribly excited about it. But if you have a deep belief that investing time and energy in the outdoors has great rewards (such as freedom, a sense of calm, or fun) then you’re halfway there already! This mindset shift can go a long way to making it a priority in your day and creating the new habit.

If time is an issue for you, or even if it isn’t, spending time outdoors can be combined with other activities such as meetings, exercising, studying and socialising.

You can’t rely solely on a great mindset though. You’ll need to take action too. Creating new habits requires a combined effort from your mind and your body. New habits can take a lot of work at first because it’s easier for your brain to keep doing the same old thing rather than changing. But it’s important to stick at it because habits take time.

creating new habits

Practical strategies to get outdoors

So, how can you get your mind and body working together on your new habit of spending time outdoors? Here are some practical suggestions:

  • Gather a tribe of people around you who already have an established routine of getting outside. You might find your tribe amongst your existing friends or networks, otherwise you can join a club or an online group who enjoy the same sorts of activities as you. The Outdoors is my Therapy Facebook Group inspires its members to spend time outdoors each day.
  • Spend time outdoors doing what you enjoy, and then find ways to do that more often or in new places.
  • Make your habit of spending time outdoors easy and do-able. Minimise the impact of the obstacles so that it’s harder NOT to do it! Get yourself organised ahead of time and don’t over-complicate it. You can ask yourself “If it was simple to get out there, how would it look? What would I be doing?”
  • Be creative and flexible. If you can’t find a way to spend time outdoors, find a way to bring nature inside.
  • Use logic and reason. Read up on the research that tells you all about the benefits of spending time in nature and the effects of Nature Deficit Disorder.
  • Give it time. Habits take time to develop so don’t give up if it doesn’t work out straight away. As challenges arise you can adjust, modify or adapt your plans. You can also ask for help and creatively problem-solve the difficulties.
  • Focus on what’s important to you about spending time outdoors. Is it fun, health, socialising, freedom or something else?
  • What’s your self-talk like? What do you believe about nature, exercise, spending time outside, relaxing, being active and being still? What are you telling yourself about your own worth and how you “should” spend your time and energy? How is that affecting your actions?
  • There is a lot of research and many popular books about creating and keeping habits. There’s no one ‘right’ way. You’ll need to experiment with strategies like those listed here to find what works for you.

create a habit of getting outdoors

What’s your story?

Do you have a story about how you’ve successfully developed a regular habit of spending time outdoors? I’d love to hear from you and feature some of your stories in future blogs and podcast episodes to help others in the same situation get past the obstacles that get in the way.

Till next time, enjoy your outdoor adventures!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, daisy spokeKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves.

How to make time for self-care

In light of my self-professed need for some attention to self-care and my observations that many others around me could benefit from the same, I recently declared July 2020 to be “Self-Care Month”. This blog, in combination with the Outdoors is my Therapy podcast, my Facebook pages and my Facebook Group, have been rolling out some tools to help you create self-care opportunities in your life. As the COVID-19 restrictions eased somewhat in my region over the last month, I was also able to re-instate some bush adventure activities for the community which has been super exciting and nurturing both for myself and the participants.

Throughout July I’ve shared information with you about how you can use nature to manage stress and I’ve given you a guided mindfulness practice in Episode 14 of the podcast. I’ve also posed some questions for you to reflect on to help you identify what self-care looks like for you, what gets in the way, and which aspects of self-care you’d most like to focus your time and energy on. And now in this post we’re going to delve further into one of the most common obstacles that stops women from regular self-care routines – having enough TIME. The challenge is real – trying to do all the things in life including working, parenting, socialising, daily living tasks, responsibilities and looking after others can make it tricky to prioritise time and energy towards self.

self-care time management

Time Management

Here’s something I wrote a little while back in a blog about time management and I think it’s totally relevant now:

“TIME! We never seem to have enough of it, we’re always fighting it, and it’s invisible! It seems to slip through our fingers without care. It’s like an elusive double agent, tempting us with tantalising pleasures, and then it’s gone, leaving us with nothing but a pile of to-do’s and deadlines in its wake. And if we’re honest with ourselves, we’ll always find something to fill in a space that’s left when we are more efficient with our time – there’ll never be enough of it!

Time Management is a real thing!
Managing the time we have available to us is a learned skill and one that we can continually refine as our needs, activities and priorities change. There are a lot of self-help books on this topic, but honestly, who has the time to read them!”

Inner stories about self-care

When you hear or see the word ‘self-care’, what comes to your mind? What stories do you have kicking around your mind about taking time for self-care? Commonly women have told me:

  • The kids have to come first
  • Self-care is selfish
  • I feel so guilty if I do something for myself without the rest of the family
  • I don’t have time for self-care
  • Self-care is a luxury, it’s not for everyday life when you have to work hard to put bread on the table
  • I’m just aiming to survive – don’t give me anything more to deal with

These are all variations of saying “I don’t have enough time to do all the things. ‘Me’ and ‘self-care’ come last.”

But how would it be if you DID have enough time? What would your self-care look like then? Again, many women have told me they’d like to:

  • have quiet time to themselves
  • spend more time with friends laughing and relaxing
  • have more holidays
  • read more books
  • write a book
  • invest time in preparing nutritious food
  • have a regular exercise routine
  • go to yoga classes
  • have a weekend away with their partner or friends or go to a retreat

Self-care doesn’t have to be time consuming or expensive – it all depends on how you define self-care. I wrote about What Does Self-Care Look Like? in the last blog post.

How CAN you make time for self-care?

If you’re ready to overcome the hurdle of time and get your self-care routine happening, you might find some of these ideas helpful:

1. Time is a commodity you exchange for something else

Time is a precious commodity that you exchange for something else. It’s like a business transaction between yourself and the universe. If you spend lots of money on luxury items you might not have enough left over for the basic household bills. Do you invest time into the luxury things of life – the things the wellness industry and social media would have us believe are necessary parts of self-care? Or do you invest your time firstly in the foundations of caring for your self like nutritious food, exercise and sleep?

2. You have a choice

You choose how you spend your time, in the same way that you choose how you spend your money. What choices are you making? Are you spending time inside scrolling on your phone mindlessly when you’re tired, or are you getting outside for a walk and fresh air, exercise, and getting a good sleep? Are you choosing takeaway food to have a night off cooking, or are you choosing to stock your fridge with fresh produce so that everyday you fuel your body with easy-to-prepare fresh foods?

The challenge with time management is to manage ourselves

3. Get your priorities straight

There will always be competing priorities and responsibilities in your life. Work out a system for prioritising everything, a bit like having a formula to help you decide what comes first, second and so on. A lot of us find ourselves reacting to crises or urgent problems constantly and that’s exhausting! This is when self-care often gets shoved down to the bottom of the priority list. But when you invest in self-care, you’re also investing in a strong foundation for yourself. You’ll be more productive, efficient and effective. Plan ahead and get organised. You could:

  • do one big grocery shop each week instead of every day
  • pre-prepare meals ahead of time so you don’t resort to convenience foods or take-away
  • batch your cooking and refrigerate or freeze leftovers for another night
  • install a meditation app on your phone and schedule your daily meditation into your day
  • schedule your exercise and time in the outdoors
  • combine time outdoors with either exercise or meditation for extra value-packed self-care
  • create flexible but firm routines to ensure your self-care doesn’t get left out – don’t let your boundaries get squishy and allow other things to take priority

self-care and nutrition

4. Change your mindset about time

Treat time as a precious gift that’s been given to you. Remember, time can never be refunded once it’s spent. Use it wisely.

5. What are your time vampires?

What sucks the time out of your day? Where does your time go? Are you okay about this? What can you realistically do about this? What can you change? If your life was a movie, what would your audience suggest you could do to spend your time more wisely so that your self-care doesn’t get left out, and you feel happier and more fulfilled?

time management clock

6. Record your actions for a day, or longer!

Make a note in your diary or notepad of how you’re spending your day. Note down the time and what task or activity you are working on, and what time you finished. Or break your diary into 10-15 minute time blocks and record what you’re doing at every time interval. It only takes a teeny bit of time to do this, but the investment is well worthwhile! This strategy can highlight where your time goes, and keep you accountable to your goals. For example, if you want to work on a self-care goal like going for a walk or tending a vegetable garden, record the time you spend actually doing it and make a note of the benefits you experience when you make it happen.

7. Become more mindful of what you’re doing as you’re doing it

Pause at regular intervals and ask yourself “What am I doing now?” This precious moment is all you have. How are you spending your energy and time right now, in this precious moment?

8. Don’t make excuses

It’s easy to blame other people and situations for lack of time, for not being able to get outside for a walk or meditate or sit outside to watch the sunrise or sunset. Do a thorough audit and be honest with yourself. What can you take responsibility for? What changes can you make?

9. Avoid distractions

Is distraction an issue for you? Phones are known to be one of the greatest distractions to humankind because they’re so portable. We take them everywhere. Whether it’s a phone or something else consuming your time, how can you best manage your distractions so you have enough time for your priorities? Here are a few ideas to make it as easy as possible to keep your attention laser-focused and make best use of your time:

  • set a timer to go off at regular intervals to remind yourself to refocus your attention, go for a walk, or simply to stop and take a few deep breaths
  • switch off your wi-fi and use your phone as … well, a phone! Or mute it or switch it off when you want to focus on a task or have a break.
  • turn off notifications on your phone
  • close the door to your room if you want to concentrate and get a task done
    put a “Do Not Disturb” sign on your office
  • reward yourself when you’ve completed tasks within a set time frame

Let's sum up!

You CAN make time for self-care

It’s vital that we all make self-care a priority and not use lack of time as an excuse. Basic self-care doesn’t need to take a lot of time, but if time is a real issue for you, try following the strategies we’ve discussed in this article – your mind and body will thank you for it.

Here’s a reminder!

  • Time is a commodity – spend it wisely!
  • YOU choose moment to moment how you spend your time
  • Get your priorities sorted
  • Change your mindset about time – it’s a precious gift
  • Be aware of your time vampires
  • Record how you spend your time
  • Be mindful of how you’re spending your time
  • Don’t make excuses
  • Avoid distractions

I’d love to hear any other time management strategies you use to keep your self-care in action. Send me a message, and head on over to the Outdoors is my Therapy Facebook Group where we’re sharing ideas and inspiration about self-care in nature!

Listen to the audio version of “How to Make Time for Self-Care” here!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Daisy Spoke aka Kathryn Walton logoKathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups, workplaces and communities of women who are committed to living life to the full.

Stress Less in Nature

stress less in nature

We all experience it and we all have ways to manage it – some ways are more healthy and effective than others! This post is all about stress, the relaxation response, and how you can learn to stress less in nature.

Stress has a purpose

Typically we associate stress with overwhelm, overwork and feelings of dread and anxiety. It’s a complex system that involves your brain, nervous system and a range of bio chemicals that gets you ready for action. A couple of the stress hormones are quite famous so you’re probably familiar with their names – epinephrine or adrenaline, and cortisol. These hormones can have an enormous impact on your physiology – your muscles become tense, and your heart rate and breathing rate increase.

These sorts of responses are really helpful when you’re in immediate danger because they help you to move quickly, for example to jump out of the way towards safety if you need to.

Ongoing stress impacts health

But when your brain and body remain in this type of stress loop for a long period of time, there are other impacts on your health – high blood pressure, coronary problems, brain changes that can contribute to depression, anxiety and addictions, obesity, problems with sleeping, difficulty relaxing and winding down, and irritability.

It’s as if your body is on full throttle and the brakes aren’t being activated.

stress less for better health

Be ‘stress aware’

But did you know that this ‘full gas’ stress response can also happen when life seems good? When you’re racing through life, exercising hard, working long hours at a job even one that you love, coming home to care for your family, taking the kids to sport, getting the groceries, renovating the house, socialising on weekends – well, there’s a certain level of load on your body and brain then too. It’s important that you take stock of all of your loads, not just the dreaded ones when you’re trying to understand how your body deals with stress. You may not be aware of the build-up of your loads until things come crashing down.

Regulate your stress response

So if there’s a whole lot of throttle in your life, whether it’s wanted or unwanted, how can you regulate it so that your stress response doesn’t become unhealthy and lead you toward poor health – physical and mental?

#1 Where are you spending your energy and attention?

You can do an audit of your life to see where your energy and attention is going. Ask yourself:

  • Are there things you can change, maybe let go of, or reprioritise to reduce the load?
  • Are you saying yes to too many things?
  • Do you feel pressure to live your life a particular way even though it might not feel right for you?
  • Are you drinking lots of coffee? Alcohol? Tobacco or other drugs? These all put a load on your body and your brain.
  • What about your sleep? Lack of sleep or poor quality sleep adds another load on your life.
  • And your nutrition – what foods are you taking into your body that might be adding to your stresses or loads?

Once you’ve done some sorting to identify what’s contributing to your loads, you can move onto the next step.

Saying no

#2 Bring about a relaxation response

If you’ve cleaned up the loads in your life, it’s now time to bring about a relaxation response. A relaxation response is a bit like the brake that stops the stress response from continuing to escalate and the stress building up over time. A relaxation response can counteract the stress response to some extent by slowing the breathing and heart rate, reducing tension in the muscles, lowering blood pressure and increasing a feeling of inner calm.

So what’s the secret formula to this amazing brake-inducing relaxation response?

You can learn to bring about a relaxation response using a range of cognitive (mind-based) and behavioural (action-based) strategies. Some of the most powerful ones are:

  • certain breathing practices
  • visualisations
  • meditation
  • tai chi
  • yoga
  • prayer

It can be very helpful to have a mentor or a teacher guide you to find the best practice for you and to help you problem-solve it when it doesn’t seem to work. This is one of my favourite parts of the work I do, because I know just how transformational it is when you discover a technique or strategy that meets your needs. In fact I believe that meditation and breathing practices are so important that they feature in every women’s retreat and every workshop I run no matter what the topic is, even my professional development programs!

stress less with breathing practices

More ways to bring about a relaxation response

Physical exercise can also help you to stress less and bring about the relaxation response. Brisk exercise is really good for releasing stress and tension, and gentle exercise can bring about a sense of calm. So my recommendation is to make sure you have a combination of brisk and gentle exercise in your week. Even better – learn to read your body patterns over time so you know which type of exercise you need at different times.

And another important ingredient here to managing your stress load is having great supports and relationships in your life.

Stress less activities in nature

nature is my therapy bundleI’ve included some of my favourite stress less activities that you can do in nature in the “Nature is my Therapy Bundle”. You can grab a copy of this for yourself (for a limited time only) by heading over to my website and signing up for my email newsletter Grounded Inspiration. At the time of writing this blog post, the Nature is my Therapy Bundle is a gift that I send to all new subscribers of Grounded Inspiration.

But in the meantime here are some stress less activities that you can do in nature right now:

  • Go outside and spend a few minutes simply being still, listen to the sounds around you
  • Go for a walk outside to clear your head
  • Have a yummy picnic in a natural environment
  • Take your drawing, painting, writing or other craft outdoors
  • Go on a nature treasure hunt
  • Explore a park
  • Give your worries to something outside like a tree or a stream
  • Snap some photos of the beautiful little treasures you find outside
  • Go on a camping trip
  • Take your meditation practice outdoors
  • Watch the sunset or sunrise
  • Grow a garden, pot plants or herbs for kitchen

Let's sum up!

I do hope this post has given you a little bit of understanding about how stress works in your body, how it can affect physical and mental health, the importance of managing the loads you have in your life, and how you can bring about a relaxation response to put the brakes on the stress response. And of course some ideas to take your stress less activities outdoors and immerse yourself in nature.

Do you have a favourite stress less activity in the outdoors? Let me know by sending me a message!

Listen in to the podcast episode here!

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

How to find parks where I live

how to find parksAt the time of writing this post, it’s late May 2020 and Australia is going through a staged process of coming out of isolation. The world is striving to manage human health needs during the COVID-19 pandemic. I’m seeing and hearing a lot of enthusiasm from people to get out and socialise more, but also to reconnect with outdoor spaces and places. That includes people who haven’t been especially interested in the outdoors before. I think people have become more aware of the role that getting out and about and connecting with the outdoors has on mental health and well-being.

Lots of people have been asking questions about how to find parks where they live, where they can go, what walks are around, how to get to places, what facilities are available in different locations, whether particular trails are suitable for young families or people with mobility issues, how to get started bush walking and so on.

In this article I’m going to begin answering some of those questions. I’ll give you a run down on what types of parks we have in Australia that you can access for outings, picnics, walks, bush walks and other activities. We’ll look at what the differences are between National Parks, State Forests, Regional Parks and privately managed parklands and what sorts of activities can you do there.

I wrote last year about the Goomburra Section of Main Range and in future posts I’ll share information about some of my other favourite parks as well.

What are National Parks?

National Parks and reserves are publicly owned landholdings that are protected and managed by Federal or State authorities. Many National Parks are open for public recreation activities and have infrastructure such as toilets, picnic shelters, campgrounds and marked walking trails. Some National Parks have designated mountain bike (MTB) trails and locations for abseiling, rock climbing, bouldering, and other adventurous activities. There are some National Parks with no facilities and some that are not open to the public.

If you want to know what National Parks are in your area, what facilities are there, what activities you’re permitted to do and so on, you can start by looking up the National Parks website in your state and check the Parks Australia website for information about the National Parks that are managed at the federal level. Here are some clickable links to help you find a National Park:

Queensland
New South Wales
Victoria
Tasmania
South Australia
Western Australia
Northern Territory
Australian Capital Territory
Parks Australia

Visitor Information Centres are dotted around the nation and are a great source of information about the National Parks in their areas.

Regional tourist associations will also have information including accommodation and hospitality options nearby.

Social media groups is another way to find out more about National Parks and other parks as well. Many people love to share their knowledge of different parks so this can be a fantastic way to get first hand information about people’s experiences and to ask questions that you might have. But don’t forget to check with National Parks for up-to-date information as well, especially about current closures. National Parks can be closed for maintenance, bushfires, extreme weather and other reasons so I recommend checking every time before you set out for a visit.

There are entry fees for visiting some National Parks and for camping which you may need to book ahead. Some National Parks have an online booking system for camping, and others are first-in-first-served. In certain circumstances you may need to apply for a special permit well ahead of time if you want to undertake activities such as running organised events or commercial tours.

What are State Forests?

State Forests are publicly owned lands that are designated for multiple uses and which may be managed by your state National Parks, plantation companies or other enterprises. There is a lot of variation in what activities are permitted in each state forest. Mountain biking is popular in some State Forests, as well as walking, bouldering, and 4WDing.

State Forests are also subject to closure for harvesting timber and other reasons, so once again it’s best to check what’s on offer before heading out. My suggestion is to get on the Internet and search for State Forests in your area to find out more. Very generally there are fewer facilities and less infrastructure provided at State Forests than in National Parks so you need to be prepared to be self-sufficient.

What are Regional Parks?

There are lots of other public parks and reserves that are not National Parks or State Forests. Many of these are managed by regional councils or other local authorities so we’ll refer to them here as Regional Parks. They could also be managed through partnerships between different authorities and even with the private sector. Because the management can vary from place to place, you’ll need to look up your local council government website, or contact your Visitor Information Centre or your regional tourist association for more information about what’s around and what you can do there.

I want to give another plug for Visitor Information Centres. They can be a wealth of information about all sorts of local attractions, not just parks. And they should be able to tell you or give you brochures about local marked or signed walks, places where you’re allowed to take your dog, and parks where there are public toilets. Information Centres are often staffed by volunteers who are enthusiastic about sharing their knowledge of their area.

How do I find out about privately owned places that I can visit?

There are some privately owned or managed properties that the public can access for recreation, often for a fee. I’m thinking here about campgrounds, bush retreats and farm properties which allow you to camp and/or use the property for bushwalking, bike riding, climbing, bird watching, photography, picnics and so on. These properties are usually required to comply with certain regulations or have a licence and insurance to allow visitors. Once again you can find out about them through Internet searches; social media groups; Visitor Information Centres; and travel, tourism and accommodation platforms.

Your mental health will thank you for it!

I hope this article has given you some helpful information about how to find parks in your region and what the differences are between National Parks, State Forests, Regional Parks and privately managed park lands. All of these parks offer a different range of outdoor experiences and activities. It’s absolutely vital for your mental health and overall well-being to get out, to be active and to connect with nature. And my aim is to help you to do that in ways that are safe and health-giving as well as good for the environment.

Listen to the audio version of this blog on the podcast!

You can listen here to the audio version of this article on the Outdoors is my Therapy podcast, or find it on your favourite podcast player and remember to subscribe so you won’t miss future episodes about places you can go to get your outdoor therapy!

Daisy Spoke

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

Everyday in the Outdoors

everyday in the outdoors sunrise

Intentionally spending time everyday in the outdoors can add amazing value to your day, to your mental health and to your life in general. Yet many people rush through their day without even a thought about it. When you invest time and energy into connecting with the outdoors and with nature each day, you stand to gain multiple health benefits including improved attention, reduced stress levels, improved sleep and a better mood. Spending even just a few minutes outside each day can start to make a difference.

Recently the Outdoors is my Therapy Facebook Group ran a 7 Day Challenge to share ideas about some of the ways we can all get connected with the outdoors on a more regular basis – so we feel better! And live better! All of these are completely do-able, perhaps with some modifications, no matter your fitness level, age, where you live or how mobile you are. Here are the 7 challenges we undertook to spend time everyday in the outdoors:

GO FOR A WALK

I’m referring here to simply walking around, moving your larger muscle groups and immersing yourself in your surroundings. Whilst daily exercise is very important, the act of getting your body in motion and connecting with the outdoors is the focus here. You can take a walk at various times during the day depending what works best for your routine.

Morning walk

Getting out into the natural sunlight first thing in the day helps your brain to wake up, re-sets your body clock so you’re ready for sleep again after dark, and forms a solid foundation for your day.

Lunch time walk

A mid-day walk helps to break up your day. Getting outside your usual workplace and changing your focus is one of the best stress breaks you can give yourself. Perhaps you’ll love it so much you’ll incorporate a daily constitutional into your regular workday routine.

End of the day walk

A stroll at the end of the day signifies the end of work and helps you transition to family time, personal time or relaxation time. Walking as the sun goes down is especially helpful to switch modes and settle for the evening.

WITNESS SUNRISE & SUNSET

Begin your day with the waking light of dawn and finish your work day as the sun sinks below the horizon – nature’s perfect bookends for your day! If you practise yoga, why not do some sun salutations as the sun rises or sets. Or use this special time for personal prayer, meditation or breathing or stillness practices. Sunrise and sunset are global phenomena which can help us feel connected with other people and places.

SPEND TIME IN A GARDEN

Are you fortunate enough to have your own outside yard? Or do you have pot plants, indoor plants or access to a local park or green space? Maybe you have an in-house kitchen garden with herbs or bean sprouts growing? Your daily garden routine could include weeding, pruning, watering, planting or harvesting. It could also include more physically demanding jobs such as fencing, making compost and nurturing your worm farm. If you don’t have your own garden, you can spend time planning your dream garden, creating a garden either in the earth, on your balcony or on your kitchen bench. Or you can use your senses to enjoy nature’s handiwork outdoors.

HAVE A GO AT BIRDWATCHING

Bring your attention to the bird life around you. What birds can you see? And hear? You might like to identify the various birds in your neighbourhood, or simply watch and listen to them. Over time you’ll notice their patterns and routines, flight paths, nesting sites, amusing behaviours, social groupings, and how they respond to seasonal changes.

PRACTISE MINDFUL PRACTICES

Mindfulness-based practices are wide and varied. In general the focus is on slowing down and bringing your attention to your surroundings and your experiences in the moment. This can be challenging because we spend so much of our lives rushing around.

Sensory mindfulness

One way to practise mindfulness in the outdoors is to observe the world around you through each of your senses one by one. Spend a couple of minutes noticing what you see, then move on to noticing what you hear, what you smell, what you feel, and so on.

Mindful walk

There are many variations of mindful walks too. You can be barefoot or wearing shoes. Begin by pausing for a few moments, close your eyes, take a few breaths and tune into how that feels in your body. Notice the sensations of the ground beneath your feet. Slowly open your eyes and draw your gaze to the ground slightly ahead of you. Move slowly forward one step at a time, bringing your attention to the sensations as you move your foot forward – lifting, moving, placing it down, and adjusting your balance. Repeat this for each step you take bringing your attention back to the sensations of walking each time your mind wanders. Continue for a few minutes, then when you are ready to finish, pause again, close your eyes, take a few breaths and then open your eyes. This is a wonderful moment for a gratitude practice.

FIND THE LITTLE TREASURES

Make new discoveries in your outdoor spaces every day. When you begin to look, you can find little treasures everywhere! Cobwebs hiding in the corners of the fence. Bugs scurrying in search of new homes. Grasses beginning to seed. Leaves swaying in the breeze. The soft sound of bird wings as they fly by. Grains of sand sparkling in the sunlight. The feel of the breeze as it moves your hair or caresses your skin. The smell of the eucalyptus tree.

CELEBRATE LIFE WITH A PICNIC

Picnics are the perfect way to celebrate life and the outdoors. They are equally delightful whether you go solo or share it with others. Picnics can be simple or complex, planned or spontaneous, romantic or practical. All you need is some food and somewhere suitable outdoors. You might like to have a picnic rug, chairs or a park bench to sit on, but finding a fallen log or rock is heaps of fun too.

Pre-preparing picnic food can be pretty special, however turning your ordinary everyday meal into a picnic outdoors is a fabulous way to liven up your day. If you like, you can bring some extra activities with you such as a camera to do some photography, bat and ball games, “I Spy” games, books and crosswords. Turn your picnic into an adventure by adding a physical challenge to it, for example hiking or biking into your picnic spot.

Let's sum up!
We had a lot of fun sharing these activities during our 7 Day Outdoor Challenge. Which ones would you like to incorporate into your routine for getting outdoors everyday? Or what other actions are you feeling inspired to take to get connected everyday in the outdoors?

Head over to our Facebook Group to view the videos and threads about our #7DayOutdoorChallenge and share your ideas with us. By the way (if you’re not already a member) when you request to join the Group you’ll be asked to answer some questions before you can join (so we know you’re not a robot!) and you need to agree to the rules which are there to keep the group as a safe space for sharing and inspiring.

You can also listen to this article in the Outdoors is my Therapy podcast!

Kathryn talks you through how you can incorporate a daily routine of spending time in the outdoors that works for you!

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Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.