Attention Restoration Theory (ART), developed by researchers Rachel and Stephen Kaplan, explains why being in nature feels restorative. The theory distinguishes between two types of attention:
Directed attention — Effortful focus required for work (limited, depletes)
Involuntary attention — Effortless attention to interesting things (unlimited)
Nature captures involuntary attention (a bird, rustling leaves) while letting directed attention rest and recover.
Studies show that even 20 minutes in a natural environment significantly improves cognitive function. Even looking at pictures of nature helps — though real nature is better.
Why Nature Works
Natural environments have four qualities that restore attention:
Being away — Psychological distance from work demands
Fascination — Natural features capture attention effortlessly
Extent — Feeling of being in a larger world
Compatibility — Environment matches what you want to do
Nature Doses for Focus
Micro-dose (40 seconds) — Look out window at trees/sky
Short-dose (5 minutes) — Step outside, notice plants, feel air
Medium-dose (20 minutes) — Walk in a park or green space