Between school, work and packed schedules, many families find themselves spending more time in front of screens than outside together. But even small amounts of time in nature can support physical health, mental well-being and family connection.
This weeklong “nature micro-dose” challenge is designed to help families trade a little screen time for green time. Each day features a simple, free activity that can be done close to home — in your backyard, neighborhood or everyday community spaces — making it easy to build healthier habits.
“Spending time outdoors doesn’t have to be complicated to be beneficial,” said BayCare Medical Group physician Giulia S. Izzo Castellano, DO. “Short, consistent moments outside can improve mood, encourage movement and help families reset together.”
The 7-Day Nature Micro-Dose Challenge
Day 1: Walk and Talk
Take a 10-minute walk together after dinner. Pick an easy route you already know, like a quiet block, a shaded stretch of sidewalk, or a loop around a nearby park. Keep the pace relaxed, leave phones in your pocket or on silent, and use the time to swap the best (or funniest) moment of the day.
Day 2: Outdoor Chore Challenge
Do a simple outdoor task together like watering plants, sweeping the porch or walking the dog and turn it into a movement break. This builds wellness into real life instead of adding another “activity.”
Day 3: Sit and Sense
Choose a quiet green space and sit for five minutes. Ask kids to name three things they can see, two things they can hear and one thing they can feel. This simple mindfulness activity helps reduce stress.
Day 4: Nature Bingo
Create a quick scavenger list: birds, trees, flowers, clouds or squirrels. You don’t need a big trail; even a quick lap around your block, a courtyard, or a small green space in your neighborhood works. Snap a photo or just check things off as you spot them.
Day 5: Sunset Stretch
Watch the sunset together and do gentle stretches. This is a calming way to wind down before bedtime and supports flexibility for all ages.
Day 6: Picnic Snack Break
Bring a healthy snack outside — to your deck, pool area, a bench, park or courtyard. Eating outdoors encourages slower eating and conversation.
Day 7: Choose-Your-Own Adventure
Let kids pick their favorite activity from the week and repeat it together.
Staying Safe While Spending Time Outside
Nature time should be enjoyable and safe. Families should check the UV index before heading outside. If it’s 3 or higher, apply broad-spectrum sunscreen, wear hats and choose shaded paths when possible. Morning or early evening hours often offer lower sun exposure. When choosing sunscreen, consider your skin type and lifestyle to simplify the process.
Bug bites can be minimized by using EPA-approved repellents, wearing light-colored clothing and avoiding standing water. After outdoor time, a quick tick check is a good habit, especially for younger children. Ticks are common in suburban backyards, local parks and even beach grass. And because their bites are painless, you might not even realize you’ve been bitten.
Hydration is also key. A simple rule for kids: one cup of water every 15 to 20 minutes of active play, more in hot or humid weather. Packing refillable water bottles helps make hydration routine.
Why Green Time Matters
Research shows that even brief outdoor exposure can lower stress hormones, improve focus and encourage physical activity. For children, outdoor play supports motor development and emotional regulation. For adults, it can improve sleep and reduce feelings of burnout.
Dr. Izzo noted the key is consistency, not duration.
“Nature time works best when it’s simple and sustainable,” she added. “Families don’t need hours outside — they just need to make it a regular part of their routine.”
Make It a Habit
After the seven days, families can choose two or three favorite activities to continue. Whether it’s a daily walk, a weekly picnic or a sunset stretch, small moments outside can have a lasting impact on health and connection. This week, try swapping a little screen time for green time.
BayCare HealthChat® is the official podcast series of BayCare and features our health care professionals sharing the latest health and wellness topics relevant to you and your family. Learn more in the podcast “Screen Time and Children’s Health” featuring BayCare physician Giulia S. Izzo Castellano, DO as she explains the developmental, mental and physical effects of screen time and how to talk about it with your kids.
