How Nature & Other Physical Environments Impact Your Focus, Cognition & Health | Dr. Marc Berman

Andrew Huberman

14 jul 2025

Episode description

My guest is ⁠Dr. Marc Berman, PhD⁠, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health.

Episode show notes: https://go.hubermanlab.com/KO7TQWc

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*Dr. Marc Berman*
University of Chicago academic profile: https://voices.uchicago.edu/bermanlab/berman
Nature and the Mind (book): https://amzn.to/4kx4oml
Lab Website: https://voices.uchicago.edu/bermanlab
Papers: https://scholar.google.com/citations?user=zCT_0OQAAAAJ&hl=en
X: https://x.com/EnvNeuroLab

*Timestamps*
00:00:00 Marc Berman
00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory
00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature
00:11:26 Sponsors: Helix Sleep & BetterHelp
00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus
00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments
00:21:31 Nature, “Softly Fascinating Stimulation”, Fractals
00:27:12 Nature Images & Sounds, Cognitive Benefits
00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics
00:40:44 Time Perception & Nature; Art Galleries
00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature
00:52:47 Sponsors: AG1 & Our Place
00:55:59 Nature, Time & Widening Attention; Fractals & Nature
01:02:21 Nature vs Urban Environments & Brain, Social Media & Attention
01:09:44 Depression & Rumination, Mental Well-Being, Attention & Nature
01:14:56 Sleep vs Wakefulness; Protecting Attention, Social Media
01:24:44 Sponsor: LMNT
01:26:19 Impulsivity, Texting & Attention, Meditation vs Nature Restoration
01:33:10 Passive Restorative vs Passive Depleting Activities, “Mental Obesity”, Shrinking Attention Span
01:37:31 Kids, Phones, Tool: Nature Free Play; Social Happy Hour, Tool: Solitary Nature Breaks
01:45:30 Physical Health Benefits of Nature, Trees & Indoor Greenery; Aquariums
01:53:26 Thoughts, Feelings & Physical Spaces, Biophilic Design, Bringing Nature Indoors
02:01:03 Nature Breaks, Incorporating Nature into Schools, Work, Home & Cities; Forest Bathing
02:09:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Avoid passive activities that drain your attention resources

Low cognitive demand activities like scrolling social media or watching television are not restorative and actually deplete your finite directed attention resources.

#attention

#social-media

Restore attention by immersing in nature

Going into nature restores your finite 'directed attention' by softly engaging your inexhaustible 'involuntary attention,' which is captured by interesting things like waterfalls or rustling leaves.

#attention

#environment

Experience cognitive restoration from any nature walk, regardless of enjoyment

You receive the same cognitive restoration from a walk in nature even if you don't enjoy it, such as walking in the freezing cold, suggesting the benefit is not simply mood-driven.

#cognition

#environment

Engage with nature's patterns for mental ease

Our brains process the fractal patterns and redundant information in nature more efficiently, similar to how a JPEG file is compressed, which is why it feels less mentally taxing.

#environment

#mind

Take a 20-minute nature walk to restore focus

A 20-minute solitary walk in nature, without your phone or music, is a highly effective protocol for restoring your ability to focus.

#focus

#routine

Utilize nature walks to enhance cognitive benefits in depression

Individuals with clinical depression who were prompted to ruminate received even stronger cognitive benefits from a nature walk than non-depressed individuals.

#cognition

#depression

Engage with curved edges to inspire spiritual reflection

Simply viewing images with more curved edges, even when scrambled beyond recognition, causes people to think more about spirituality and their life journey.

#spirituality

Train your focus through meditation, not rest

Unlike a restorative nature walk, meditation is a form of focus training that actively uses, rather than replenishes, your directed attention.

#focus

#meditation

Experience nature to achieve a restful brain state

Being in nature may push the brain into a more 'fractal' state of activity, which is a neurological sign of exerting less cognitive effort and being in a rested state.