Drawing on research in psychology, physiology and workplace wellbeing, here are five natural, practical ways to support your health and happiness, and in turn, enhance productivity.
Take Regular Breaks Outdoors
For many, work revolves around screens, desks and long periods of focused concentration, and that has become our new human habitat.
The concept of biophilia, first described by psychoanalyst Erich Fromm and later developed by biologist E.O. Wilson, suggests that humans have an innate connection to the natural world, and that it’s our disconnection from our natural habitat that contributes to ill health and unhappiness.
To further this theory, in the 1990s, psychologists Stephen Kaplan and Rachel Kaplan developed Attention Restoration Theory, showing that long periods of desk work lead to mental fatigue, resulting in irritability, impulsivity and poor concentration. Natural environments, however, restore attention because they provide immersion, a sense of ease and soft fascination.
Their research found that people who took breaks in green spaces returned to tasks more refreshed and productive than those who spent breaks indoors or in urban streets.
A simple habit such as stepping outside for 10 minutes, every 90 minutes or so, can significantly improve cognitive performance.
Embrace Morning Light
Sleep quality has a profound impact on productivity. Research suggests that turning up to work after a sleepless night is equivalent to turning up after a couple of drinks. Even having less than six hours of sleep equates to a staggering 40% drop in productivity.
Exposure to natural light helps regulate the body clock, promoting alertness during the day and deeper sleep at night, and this is especially true of morning light, when blue light is at its strongest.
Sitting by a window is helpful, but less effective than going outdoors, as indoor light levels drop substantially through glass. To get real benefits, try a short morning walk or even just have your morning coffee outside.
Increase Your Incidental Movement
Outdoor breaks in larger spaces naturally encourage movement such as walking, stretching and standing.
In 2023, the Oxford Population Health Study carried out some research on incidental movement using UK Biobank information, which was so positive that it led the World Health Organisation to change its exercise recommendations to ‘Every Move Counts Towards Better Health’.
Walking meetings or coffee breaks are great ways to work more incidental movement into your day.
Reduce Stress Through Beauty and Plants
Stress undermines focus, decision-making and memory. Fortunately, exposure to plants and beauty measurably lowers stress hormones.
A study by the Royal Horticultural Society found that simply adding a few plants to previously bare front gardens reduced residents’ cortisol levels at a comparable level to eight mindfulness sessions.
Meanwhile, neuroscientist Semir Zeki at University College London demonstrated through MRI scans that experiencing beauty activates brain regions associated with dopamine and serotonin production, both of which counteract cortisol.
In short, taking breaks in beautiful plant-filled spaces actively reduces stress and makes us happy.
Support Health Through Soil and Microbial Exposure
Finally, we can increase our physical and mental health just by getting our hands into soil, as soil microbes are associated with increased serotonin production and regulating our immune function. Some forward-thinking workplaces are already providing places for staff to garden. For instance, staff at Milton Park, a science, business and technology park in Oxfordshire, have access to raised planters. Here, teams of staff are incentivised to compete to have the best planter. This type of provision has lots of other benefits in a communal workspace, like team building and allowing for healthy daytime socialising. Equally, if working from home, you can now feel virtuous for doing a bit of pottering in your garden during work breaks!
The Productive Power of Nature
The idea that productivity requires being chained to a desk for hours on end is increasingly outdated. Happiness and rest are not indulgences – they are prerequisites for sustained performance. Evidence consistently shows that regular exposure to natural light, green space, movement, beauty and even soil can increase our productivity, while also increasing our physical, mental and sleep health.
