As workdays drag on and attention fades, many people instinctively reach for their phones hoping for a quick recharge. But new research led by neuroscientist Prof. Marc Berman from the University of Chicago suggests that breaking this digital habit—and instead stepping outside into nature—may do far more to restore our focus and mental energy, with evidence showing as much as a 20% boost in cognitive performance after a short stroll in green spaces. This finding, grounded in the principles of attention restoration theory, has clear implications for Thai students, workers, and anyone struggling to concentrate in an increasingly urbanized, screen-saturated environment.
The latest discussion comes from a feature by mindbodygreen, summarizing Prof. Berman’s research and recent podcast appearance. He describes a now-famous experiment where participants, fatigued after mentally taxing tasks, were sent on either a walk through a leafy park or down a busy city street. Upon returning, only those who had immersed themselves in nature exhibited notable improvements in memory and task performance—regardless of their opinions about the weather or scenery (mindbodygreen.com). The core finding: engaging with nature, even in less-than-ideal conditions, can meaningfully restore our brain’s capacity for focus.
The key mechanism, researchers say, is “soft fascination”—a term from attention restoration theory first articulated by psychologists Rachel and Stephen Kaplan in the 1980s (Wikipedia: Attention Restoration Theory). Natural stimuli like birdsong, the movement of water, or the rustle of leaves attract our attention just enough to hold it passively, freeing up the mental resources exhausted by directed concentration (work, study, or digital devices). This effect has been confirmed across various populations, including those with major depressive disorder, with one study demonstrating substantially greater cognitive and emotional benefits from nature exposure than from urban walks—even when participants ruminated on negative experiences during their time outside (PMC: Interacting with Nature Improves Cognition and Affect for Individuals with Depression).
Importantly, these benefits are widely accessible: Prof. Berman’s team notes that even a 20-minute nature walk, regardless of season or personal enjoyment, measurably improves concentration. For city dwellers, small urban parks, tree-lined streets, or even short exposures to indoor plants or natural scenes can suffice—there’s no requirement for pristine forests or dramatic landscapes. As the neuroscientist explains, the best time to seek nature is exactly when your focus starts to wane: “If you’re finding it hard to focus, that’s a good time to close the laptop, close the book, and go for a walk outside.”
While many turn to social media or texting as a break, evidence increasingly shows these digital habits are mentally depleting rather than restorative, adding to the cognitive load. Instead, recognizing mental fatigue as a cue to engage with green spaces could be an actionable, low-cost strategy for improving focus and well-being.
Beyond anecdote, a robust body of global research backs these claims. Controlled trials and systematic reviews have found that nature exposure benefits not just healthy adults, but also children and those with mood disorders (ScienceDirect: Benefits of nature exposure on cognitive functioning). These effects span working memory, executive function, attention, and even creative problem-solving, with short but regular “green” breaks recommended for sustained cognitive health. One meta-analysis demonstrated that children exposed to natural environments showed significant improvements in concentration and executive function, pointing to educational applications as well.
Thailand’s context offers both unique opportunities and challenges in integrating nature-based cognitive strategies. Urbanization is on the rise, with the majority of Thais now living in cities like Bangkok, Nakhon Ratchasima, and Chiang Mai ([data: NESDC Thailand]). The traditional landscape of lush parks and temple gardens is threatened by development, and there are disparities in green space access, especially for students and workers in congested urban cores. However, Thai culture has a rich history of valuing harmony with nature—seen in temple grounds, urban klongs, and rural community forests—providing cultural validation for these scientific findings.
Local research is beginning to address the gaps. A notable study of cognitive training in healthy Thai elders found that engagement in structured, multi-domain activities—many of which included elements akin to mindful nature walks—resulted in significant short-term improvements in global cognitive function (DovePress: Cognitive Training in Healthy Thai Elders). While digital games or high-tech tools are often inaccessible to older adults or those in rural areas, group-based nature walks and simple outdoor activities remain feasible and culturally appropriate.
Thailand also has a tradition of using medicinal plants believed to enhance cognition, such as Centella asiatica (bai bua bok). Systematic reviews indicate that while supplements of this plant have mixed evidence—showing only modest or domain-limited effects on working memory, for example—the mental alertness and calmness associated with its use support the broader notion that natural interventions can assist in cognitive performance (Nature: Effects of Centella asiatica on cognitive function). Nevertheless, direct exposure to natural environments appears to produce more reliable, wide-ranging cognitive benefits.
It is worth noting that much of the international research originated in high-income countries with well-maintained public parks and accessible green infrastructure. Applying these lessons to the Thai context requires attention to inequalities in access, safety, and urban planning. Additionally, policymakers in Thailand’s health and education sectors could take inspiration from these findings to integrate nature exposure into school timetables, office wellness policies, and urban development plans.
Historical ties to nature remain embedded in Thai rituals, from temple meditation in open-air salas to the daily practice of watering and tending house plants. Yet in today’s highly competitive education system and increasingly digitalized workplace, the act of “taking a break in nature” is often deprioritized. The latest neuroscience now elevates this simple, traditional wisdom into an evidence-backed recommendation for improved mental performance.
Looking ahead, urban planners and educators in Thailand are challenged to ensure equitable access to green spaces, especially as urban populations swell. Future developments could include open-access school gardens, green corridors in office complexes, or municipal policies mandating park spaces per capita. For individuals, regular nature breaks—whether a short stroll through a temple courtyard, time spent in a public park, or caring for indoor plants—are low-cost ways to harness the restorative power of the natural world.
For Thai readers seeking to improve concentration, the takeaway is clear: The next time you feel your mind beginning to fog, resist the urge to check your messages. Instead, find a piece of nature—no matter how small. Spend at least 20 minutes outside, absorbing the sights, sounds, and sensations of the living world. Whether you’re a student seeking sharper memory before exams, an office worker battling midday fatigue, or an elder looking to preserve cognitive health, this neuroscientist-approved strategy is both ancient and absolutely modern.
For policy leaders, employers, and educators, consider how health and productivity might be improved by fostering regular, accessible contact with nature. Small shifts—such as “green breaks” in the school day or investment in public park spaces—could yield benefits far beyond mood, enhancing learning and work performance at a societal scale.
Recommended action: Next time your attention drifts and you feel the impulse to scroll through your phone, instead, seek out a green space—however humble. Even 20 minutes a day can restore your mind and lift your mood, a prescription all Thais can afford.
Sources:
- mindbodygreen.com
- Wikipedia: Attention Restoration Theory
- PMC: Interacting with Nature Improves Cognition and Affect for Individuals with Depression
- ScienceDirect: Benefits of nature exposure on cognitive functioning
- Nature: Effects of Centella asiatica on cognitive function
- DovePress: Cognitive Training in Healthy Thai Elders