Your Brain on 20 Minutes Outside Every Morning

For many of us, most of the morning is spent inside. This may look like eating breakfast in the kitchen, brushing your teeth in the bathroom, or getting dressed in the bedroom. From there, you might jump right into your work commute—or, if you work from home, beeline for the computer.

While these habits are necessary to start the day, they can also make it hard to connect with your body and mind. This is especially crucial during the morning hours, as the things we do after waking can impact our overall health. That being said, it’s worth adding peaceful morning rituals to your routine, like spending 20 minutes outside every morning. The habit offers myriad benefits for the brain, including those involving long-term brain function. Here’s a deep dive into those benefits, according to mental health experts.

How Spending 20 Minutes Outside Every Morning Affects Your Brain

It boosts your mood.

Are you feeling stressed or in a funk? Try adding a 20-minute outdoor sesh to your morning routine. The exposure to sunlight will increase mood-related chemicals in your brain, helping you feel better overall. Examples of such chemicals include serotonin, dopamine, and beta-endorphins, says Rehan Aziz, MD, psychiatrist at Jersey Shore University Medical Center. Plus, being out in the fresh air and hearing nature sounds (such as birds chirping) has been shown to reduce the risk of depression and clear the mind, giving you a renewed sense of energy, Aziz says.

The habit is wonderfully grounding, too. “From a somatic and nervous system perspective, it helps interrupt stress loops and gives the body a chance to orient to the present moment through light, temperature, sound, and movement,” explains Chloë Bean, LMFT, somatic trauma therapist for women based in Los Angeles. This shift can help you come out of anxious thought spirals, helping you feel more grounded, she says.

It regulates your sleep cycle.

Another perk of the practice is a more solid sleep schedule. According to Aziz, when you’re outdoors in the morning and absorbing early sunlight, you’ll help regulate your circadian rhythm. Specifically, the habit tells your brain to suppress melatonin, the hormone that promotes sleep. This aligns your body’s internal clock with the natural day-night cycle,  Aziz says.

When your circadian rhythm functions properly, it helps regulate your energy levels. In other words, you’ll have more energy during the day and less at night, as melatonin levels rise. This “increases the chances for quality sleep, which is crucial for brain health,” Aziz says. 

It increases focus and concentration.

It’s no secret that a good night’s rest can help you focus during the day. But if you’re looking for a boost, spend 20 minutes outside when you wake up. “Stepping outside in the morning tends to wake up the senses quickly,” Bean says. “You’re taking in light, temperature, sounds, and what you see around you, which increases alertness and helps pull you out of foggy or rumination-style thinking.”

“Exposure to morning light leads to a rise in cortisol levels, which helps to boost energy and the ability to focus,” Aziz adds. “It also stimulates other ‘feel-good’ brain chemicals such as dopamine,” Aziz explains, which leads to more motivation, increased alertness, and better executive function.

It improves cognitive health.

Spending just 20 minutes outside every morning will expose you to natural sunlight, which can protect the brain in several ways. “First, exposure to UVB rays triggers the production of vitamin D, a crucial nutrient with strong anti-inflammatory and antioxidant properties that support overall brain cell activity,” Aziz says. 

Additionally, morning light exposure can influence neuroplasticity, or the brain’s ability to adapt and form new connections. It promotes hippocampal neurogenesis (the creation of new neurons for learning and memory) and boosts brain-derived neurotrophic factor (BDNF), a protein that ensures the survival of existing neurons while stimulating the growth of new ones. “These neuroprotective effects are essential for preserving cognitive function as we age,” Aziz says.

Tips for Spending More Time Outside in the Morning

If Mother Nature isn’t already part of your morning routine, you might be unsure where to start. Here are some tips, as recommended by experts.

• Start small. You don’t need to hit the 20-minute mark right away. Start with three or five minutes each morning, then work your way up from there. “You can take something you already do in the morning, such as [having] coffee or breakfast, and perhaps take it outside,” Aziz suggests.
• Go out earlier than later. If possible, aim to step outside earlier in the day, especially within the first part of your morning, Bean says. This is when the light is most helpful for resetting your body clock, she notes. However, there’s no “perfect” window for going outside, so it’s best to consider the most realistic time for you.
• Let yourself relax. While you’re welcome to walk or stretch during your morning outdoor session, it’s not imperative. “Simply sitting or standing outside can still be beneficial. From a nervous system perspective, even a few minutes of light, fresh air, and taking in noticing what’s around you can help the body settle and reset,” Bean says. “Walking can add extra benefits—like getting your blood flowing—but it’s not necessary.”
• Consider alternatives. “If you can’t get outside, perhaps because of extreme temperatures, weather, or mobility issues, try to bring the outdoor light in by sitting near a window or buying a light box,” Aziz suggests.

But remember, spending any time outside is beneficial, even if it’s less than 20 minutes or only on some mornings. “If you can’t get outdoors every day, step outside when you can, even if it’s just on weekends, to start. The key is to create a habit,” Aziz says.