Welcome to the first week of our summer initiative, designed to encourage you to touch grass. This means putting down your phone and reconnecting with the real world. Throughout June, we’ll provide evidence-based exercises to help you step away from screens.

Many people worry about their device usage. More than half of U.S. adults feel they spend too much time on screens. Reports indicate we spend around 90% of our time indoors.

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Dr. John La Puma, internist and author of Indoor Epidemic, refers to smartphone moments as “ultraprocessed time.” He compares it to ultraprocessed food, as both are engineered for convenience and stimulation rather than nourishment. Yet, eliminating every second spent scrolling isn’t necessary. Instead, supplement your routine with green spaces.

Studies show that spending time outdoors, even briefly, can enhance health in various ways. Benefits include reduced stress, improved mood, and heightened focus and memory. Let’s venture outside together.

How to Start: Swap in Green Time

For our first activity, commit to spending 20 minutes a day in nature throughout June. A significant study involving nearly 20,000 people found those who spent at least 120 minutes weekly in nature reported improved health and well-being. That’s 17 minutes a day.

According to Dr. La Puma, any green space suffices, like a small park or street trees. No forest is required for benefits.

Planning Your Green Time

Manoush Zomorodi, author of Body Electric: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being, suggests checking your schedule every morning to find two 10-minute slots to spend outside. Alternatively, find one 20-minute slot, if preferred.

Megan Delaney, an expert at Monmouth University, recommends stepping outdoors to listen to birds in the morning. In city settings, observe nature in unexpected places, like ivy or dandelions.

Can’t fit 20 minutes into your day? Consider the time spent on your phone. Instructions for checking phone usage on iPhone and Android can help assess your habits. Many find surprising results — on a day off, four hours might accumulate. Realizing this could reveal time for nature.

Leave Your Phone Behind

Experts advocate for phone-free time in green spaces, enhancing health benefits. If necessary, keep devices off. For caregivers or those who can’t leave home, stepping onto a front step or backyard counts — even a patch of sky matters.

Marc Berman, an environmental neuroscientist at the University of Chicago, describes nature’s “soft fascination” as captivating without draining. Observing rustling leaves or flowing water frees the mind for reflection.

Though leaving your phone might cause anxiety, Dr. Berman urges trying it. People often underestimate enjoyment in natural environments and rarely regret nature walks.

Engage your senses — feel the breeze, admire clouds. If maintaining this habit through June, expect three more exercises to elevate your experience.

Reflect on Your Experience

At the end of each day, observe changes from adding green time and reducing ultraprocessed moments. Are stress levels lower? Do you feel healthier mentally and physically? Share your thoughts in the comments.

Summer is near. Set aside devices and venture outdoors. Well’s summer challenge invites you to commit to health improvement. Dedicate 20 minutes daily to outdoor activities, joining other readers in pledging screen-free time.