A Brief Dose of Nature Can Bring Calm and Balance to the Workday

Stepping outside during the workday—even briefly—can help restore focus, reduce stress, and improve well-being, according to workers and employers finding creative ways to reconnect with nature. From walking meetings to window design and office plants, small changes are helping people bring the outdoors into otherwise indoor-bound routines.

For many workers, the workday unfolds under fluorescent lights, behind screens, and far from trees, water, or open sky. Yet even short, simple encounters with nature—fresh air, sunlight, greenery, or outdoor movement—can provide a sense of calm and balance amid busy schedules.

Anna Rose Smith, a psychotherapist who once worked in a windowless office in Utah, remembers how disorienting that environment felt after an outdoor childhood spent climbing trees and playing soccer. To cope, she made a habit of spending lunch breaks outside, walking to nearby gardens or fountains.

She sometimes brought small reminders of the outdoors—flower petals or fallen leaves—back to her desk. Recorded bird songs played softly in her office, occasionally woven into therapy sessions.

“It helps to have that reminder that life is still happening outside,” Smith said. “No matter what happens in this room or at work, there are still birds singing.”

Smith now lives in North Carolina, but her experience reflects a broader challenge: many jobs offer little natural light or outdoor access, especially in dense cities or during colder months. Still, workers and companies are finding practical ways to integrate nature into daily routines.

Al fresco meetings

Not every meeting needs four walls. Smith often suggests “walk and talk” sessions with clients along nearby greenways or parks. Even virtual meetings can be taken outdoors, thanks to smartphones and wireless headphones.

She regularly asks to join online meetings while walking outdoors, allowing her to see plants, water, and wildlife while staying engaged.

“I definitely feel calmer,” Smith said. “It also helps with focus. I feel more peaceful and optimistic.”

Some employers actively encourage this approach. Atlantic Packaging, a sustainable packaging manufacturer based in Wilmington, North Carolina, urges employees to hold meetings in courtyards or while walking, said Becca Schusler, the company’s wellness director.

The company has invested in outdoor-friendly spaces, including fig trees and native plants at its Charlotte facility. In 2024, it launched a nature challenge encouraging employees to track time spent outdoors—whether walking dogs, eating lunch, attending meetings, or watching sunsets.

Participants shared photos from across the United States, from beaches to deserts to mountain landscapes.

“It was incredible to see sunrises and sunsets from so many places,” Schusler said. “People really connected through it.”

Some employees reported that spending more time outside helped them manage stress more effectively, she added.

Just walk

Beyond meetings, short group walks can provide a reset during the workday. At Atlantic Packaging, employees gather weekly for “Walk It Out Wednesdays,” a shared stroll designed to break up the day.

“It gives people a chance to reset and refocus,” Schusler said.

Large companies are also reshaping physical spaces to encourage movement outdoors. When Ford Motor Company redesigned its Dearborn, Michigan, headquarters in 2025, it emphasized walking paths, native landscaping, outdoor pavilions, and green spaces intended for informal meetings.

Parking areas were deliberately placed farther from buildings so employees would walk past grasses, flowers, bridges, and rock features on their way inside.

“We’re very intentional about designing spaces where brains and bodies respond positively,” said Jennifer Kolstad, Ford’s global brand and design director. “Human health is a responsibility.”

Find the light

When weather or schedules limit time outdoors, windows can provide an important connection to nature. At Ford’s headquarters, designers positioned offices toward the center of floors so that shared areas along exterior walls—with tall windows—could be enjoyed by everyone.

For Smith, houseplants once served a similar purpose. In her windowless office, she kept a pothos plant that required little light. On weekends, she moved it to a colleague’s sunlit office to keep it healthy.

“When the weather is extreme, windows really are a gift,” she said.

Commuting habits can also provide outdoor exposure. Biking or walking part of the way to work—even briefly—allows people to feel sunlight and fresh air. Many cities now offer bike-share programs, and cold-weather gear can make winter rides manageable.

A lasting connection

Erin Mantz, vice president of marketing at public relations firm Zeno Group in Washington, D.C., builds outdoor time into her routine by walking to early-morning Pilates classes several days a week. On work-from-home days, she takes breaks to walk her dog along neighborhood paths.

Growing up in Chicago, Mantz spent much of her childhood outdoors, even during winter. She said that connection faded during years of full-time office work.

Now, with a hybrid schedule, she feels the difference.

“Being outside helps me relax and destress,” Mantz said. “The fresh air brings back that sense of freedom. It’s physical and mental—I feel reinvigorated.”

For workers with limited flexibility, these moments may be small: a walk around the block, sunlight through a window, a meeting on a bench instead of a boardroom. But together, they offer a reminder that even during busy workdays, nature remains within reach.