You ever go for a walk and realise zoned out and didn’t actually notice anything? Maybe your head was buried in a podcast, or you were half-scrolling, half-walking, dodging people while catching up on messages. We’ve all been there.
That’s where the colour walk comes in. It’s a simple, surprisingly powerful way to switch off autopilot, notice the world around you and also boost mindfulness. And all it takes is picking a colour.
What’s a ‘colour walk’?
A colour walk is exactly what it sounds like: you head outside and choose a single colour, any colour, and look for as many things in that hue as you can. That’s it. No route planning, no step-counting, no tech needed.
It might sound a bit silly at first. But by giving your brain one tiny task of colour-spotting, you bring your attention back to the moment. It becomes a kind of meditation and mindfulness that can really calm your mind. And it works.
The science behind the walk
Studies have shown that simply being in nature is linked to reduced stress, improved mood, and better attention. Just 30 minutes of sitting or walking in nature significantly lowered levels of cortisol, the body’s main stress hormone.
But here’s where the colour walk adds an extra layer.
Focusing your attention on a colour helps calm your mind through a process psychologists call attentional anchoring. It’s the same principle used in mindfulness and grounding techniques, such as the 3-3-3 technique which involves naming 3 things you can see to reduce anxiety. This one-colour focus is enough to draw you out of your head and into your surroundings.
And unlike scrolling on your phone (which gives your brain a jittery hit of dopamine every few seconds), colour walks offer a slower, more satisfying way to engage with the world. It’s the perfect antidote to TikTok brain.
How to do a colour walk (in 5 simple steps)
- Pick a colour. Any colour. Maybe red for energy, green for calm, or yellow for joy.
- Head outside. Preferably in nature, but a local park or neighbourhood street will work too.
- Walk slowly and start spotting. Train your eyes like a detective, leaves, flowers, graffiti, packaging, bricks. It all counts.
- Resist the urge to rush. If your mind wanders that’s okay. Just try to gently bring it back to your colour when you can.
- Leave your phone behind. If you take your phone with you to snap any pics, do this on airplane mode.
Want to mix it up? Try a rainbow walk—spot something in every colour. Or go with a friend and each pick a colour. You’ll be amazed at what you start to notice.
When and where to try one
Anywhere. Any time. Spring is perfect, with all the greens and florals popping off. But colour walks work year-round: rusty reds in autumn, icy blues in winter, and pastels in early summer. Try one on your lunch break, during a cabin stay, or on a Sunday morning wander. You don’t need rolling hills—your local park or even an urban street has hidden gems, if you look closely.
Next time you head out, leave your phone on silent and pick a colour. That’s your mission. See what you find. See how it makes you feel.
