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Welcome to another edition of the 1% Habits Newsletter!

This is where you’ll get up-to-date information on small wins to improve your habits, productivity, and life satisfaction. 

Let’s get to it.

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📈 The 20-5-3 Rule for “Touching Grass

Have you noticed how often the phrase “touch grass” pops up online these days? What started as a meme or gentle jab has become a surprisingly wise piece of advice—one that’s more important than ever in our hyper-digital world.

Let’s break down what this idea really means, why it matters, and how you can make it a small but powerful part of your daily routine.

What Does “Touch Grass” Really Mean?

If you’ve spent any time on social media, you’ve probably seen someone tell another person to “touch grass.” It’s internet shorthand for “go outside and get some fresh air”—a not-so-subtle nudge to log off, disconnect from the endless scroll, and reconnect with the real world for a bit.

It’s easy to laugh it off or see it as just another online joke. But behind the meme is a simple truth: we’re spending more time indoors, glued to screens, than ever before. And it’s taking a toll on our well-being.

Why Getting Outdoors Matters (Especially Now)

In a recent email, I shared some insights from Jonathan Haidt’s book, The Anxious Generation. One of the book’s most important lessons is that our modern, screen-filled lifestyles are a key driver of rising anxiety—especially among young people.

Haidt describes how childhood has shifted from being “play-based” (lots of time outside, exploring, socializing in person) to “phone-based” (hours spent online, often alone or in curated digital spaces). And it’s not just kids who are affected. Adults, too, are feeling more isolated, stressed, and disconnected than ever.

So what’s the antidote? In many ways, it’s as simple as spending more time outdoors. Even short breaks outside can reset your mind, reduce stress, and help you reconnect with what really matters.

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Is There a “Formula” for Outdoor Time?

I get it: “spend more time outside” sounds great in theory, but what does it actually look like in practice? How much outdoor time is enough to make a difference?

That’s where the 20-5-3 Rule comes in. I came across this idea recently, and it’s one of the best, most actionable frameworks I’ve seen for building more nature time into your life.

Here’s how it works:

20 minutes – Spend at least 20 minutes outside, three times a week, in a green space—like a park, your backyard, or a tree-lined street. Research shows that even a short walk in nature can boost your mood, sharpen your mind, and lower stress levels. The key is to be present—put your phone away and really notice your surroundings.

5 hours – Every month, aim to spend at least five hours in “semi-wild” nature. This could mean hiking in a state park, kayaking on a lake, or simply wandering through a large botanical garden. The idea is to immerse yourself in an environment that feels a bit more rugged and less manicured than your usual neighborhood stroll. 

3 days – Once a year, try to spend three full days off the grid in nature. This could be a camping trip, a cabin getaway, or an unplugged retreat somewhere wild. The goal is to fully disconnect from screens, routines, and city noise, and let your mind and body recharge in a deeper way.

Why does this formula work? According to neuroscientists, our brains respond to nature in unique and powerful ways—reducing stress hormones, improving creativity, and helping us recover from burnout. The wilder and more immersive the experience, the bigger the benefits.

Making Outdoor Time a Non-Negotiable (Even When It’s Hard)

Here’s the tricky part: knowing you should get outside is one thing, but actually making it happen is another. Life gets busy. The weather doesn’t always cooperate. Sometimes, your couch and your phone just seem so much easier.

This is where a little planning goes a long way. One of the best tricks I’ve found is to incorporate your outdoor time into your 5-minute morning review.

Each morning, when you’re reviewing your tasks, appointments, and priorities for the day, ask yourself:

● When can I get outside today?

● What’s the weather like, and do I need to adjust my plan?

● Is there a park or natural spot I can visit near my other errands or meetings?

● Can I combine outdoor time with another habit (like taking a call while walking, or reading on a park bench)?

● If I can’t do it today, can I schedule a longer session for the weekend?

By making outdoor time a conscious part of your daily planning, you’re far more likely to follow through. It stops being an afterthought and becomes a non-negotiable part of your self-care routine.

Real Talk: Dealing with “Bad” Weather

I know what you’re thinking: “That all sounds great, but what about when it’s 95 degrees and humid outside? Or pouring rain? Or freezing cold?”

Trust me, I get it. I live in a place that’s currently experiencing a ridiculous heat dome. For the past few days, I’ve had to move my outdoor time to early in the morning, before the worst of the heat kicks in. Is it ideal? Not really. But it beats the alternative—getting no outdoor time at all, or risking heat exhaustion.

The old saying goes, “There’s no such thing as bad weather, just bad clothing.” There’s wisdom in that. Sometimes, it’s a matter of adjusting your expectations and your gear:

● Hot weather: Go out early or late, wear light clothing, bring water, and stick to shady areas.

● Cold weather: Bundle up in layers, wear a hat and gloves, and keep moving.

● Rainy weather: Invest in a good rain jacket and waterproof shoes. Walking in the rain can actually be refreshing (and you’ll have the park to yourself!).

● Allergies or air quality: Check the forecast, and if it’s really bad, find an indoor spot with lots of natural light or greenery (like a botanical garden or greenhouse).

The point isn’t to be a hero or to suffer. It’s to make getting outside a regular, enjoyable part of your life—no matter what the forecast says.

Why This 1% Habit Matters More Than Ever

Building a habit of getting outdoors doesn’t have to be dramatic or life-changing overnight. It’s a classic 1% habit: a small, consistent action that, over time, adds up to huge benefits for your mind, body, and happiness.

Here’s what you can expect when you make time in nature a regular part of your routine:

● Less stress and anxiety: Nature has a unique way of calming the mind and lowering stress hormones. Even a short walk can help you reset after a tough day.

● More creativity and focus: Time outdoors helps your brain enter a state of “soft fascination,” which boosts problem-solving and creative thinking.

● Better mood and relationships: People who spend more time in green spaces report higher levels of happiness and social connection.

● Physical health benefits: Regular outdoor activity helps control blood sugar, boosts vitamin D, and encourages more movement overall (source).

Most importantly, it reconnects you with the real world—reminding you that there’s more to life than screens, notifications, and endless to-do lists.

Your Challenge: Schedule Your Next Outdoor Session

So here’s my challenge to you: during your next 5-minute review, look ahead and schedule some intentional time outside. Maybe it’s a 20-minute walk after lunch, a weekend hike, or even planning that once-a-year camping trip you’ve been putting off.

Don’t wait for the “perfect” weather or the ideal moment. Start with what you can do, where you are, with what you have. Remember: “There is no such thing as bad weather, just bad clothing.”

Let’s make getting outdoors more than just a good idea. Let’s make it a daily habit—a small, 1% improvement that pays off for years to come.

See you outside!

Talk soon,

Steve

📺 Today’s Featured Video

The featured video, How to Break the Doomscrolling Habit, tackles the all-too-common problem of endlessly scrolling through negative news and social media. The video offers practical strategies to interrupt this cycle and reclaim your time and mental energy. It ties perfectly into our recent discussion about the importance of getting outdoors: when you step away from your screens and spend more time in nature, you naturally reduce the urge to doomscroll. Making a conscious effort to unplug and get outside—even for a few minutes—can break the cycle of negativity and help you feel more present, calm, and connected to the world around you.

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