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We can all benefit from what scientists call a “green prescription,” or time spent connecting with nature. Studies have shown that focusing on the natural world can help lower stress and improve well-being—and that observing birds in particular can be a big boost to mental health.

But what if your time is limited? The good news is there are many ways to use birding as a balm, whether you have just a few minutes during a busy workday or want to make a longer-term commitment. Here’s how to buoy your mood in...

Five minutes 

Tuning in to birdsong can be a quick way to reset from stress, even indoors. Pick a comfy spot, grab your headphones, and unwind to a nature and birdsong track, or listen to audio snippets on your favorite online bird guide. (Or, if it’s an option, simply open your window.) For added relaxation, incorporate a simple breathing exercise: Focus solely on your inhales and exhales. Every time your mind wanders, come back to your breathing. 

An hour

Settle in for some “sit spot” birding. Find a quiet location close to work or home—ideally a place you can visit regularly—and plant yourself for a period of observation. Staying still may help you notice more details about your natural surroundings, and as birds become more comfortable with your presence, you may spot different behaviors. Keeping a journal can be a useful tool to tune your awareness—try out the prompts here to get you started.

A day 

Invite someone birding. Organizing an excursion with a buddy or group is very different from contemplative solo birding, but both are good practices, says Deja Perkins, an urban ecologist who leads bird outings in North Carolina. “There are stress-relief benefits from being in a community and having conversation,” Perkins says. If you’d prefer to join an existing activity, check out your local parks and ���Ϲ��� chapters to see what’s scheduled in your area.

A season

Cute, colorful animals tend to elicit our strongest emotional reactions. But you can learn to love even the most drab and irksome sparrow. To reframe a familiar bird you see over many months, dedicate time to reading about its biology, its history, and the way different cultures view that species; you might even seek out some poetry or write verses of your own. People connect more to the natural world when they can find a special meaning in the wildlife they encounter, says environmental psychologist Miles Richardson at the University of Derby.

A year

Create and maintain something for birds. Many studies have found that caring for others boosts our deeper sense of purpose. The same goes for compassionate care for wildlife, so planting a garden or keeping a feeder benefits both birds and yourself. While that care takes effort—for example, you need to keep feeders clean to protect the health of wildlife—the work can offer enduring rewards as you watch animals thrive thanks to your contribution. 

This piece originally ran in the Fall 2024 issue. To receive our print magazine, become a member by .