You’ve barely looked up from your laptop all day, and the closest thing to “wildlife” you’ve encountered is a pigeon darting between Pret sandwich wrappers. With nearly 85% of the UK population (around 57 million people) now living in towns and cities, our connection to the natural world is slipping further away than ever before.
A new study has found that people’s connection to nature has declined by more than 60% in the last 200 years. Even back in 2022, a study found the UK ranked bottom for connectedness to to nature. And while that might sound like just another headline, the truth is this disconnection has huge implications for our wellbeing, our creativity, and even the planet itself.
Why We Need Nature More Than We Think
When we talk about nature, it’s easy to picture the big stuff - rolling hills, crashing waves, or a long walk in the Lake District. But science shows that our relationship with nature is baked into our health and happiness on every level.
Spending time in green space lowers stress hormones, improves focus, and boosts mood. Even just looking at trees or hearing birdsong can help restore our frazzled attention spans. And this is because we are a part of nature, not separate from it.
We often forget that we are nature. Nature is not something separate from us. So when we say that we have lost our connection to nature, we’ve lost our connection to ourselves.” Andy Goldsworthy
Psychologists call the “attention restoration effect”. This is the way that nature’s gentle patterns (the way leaves sway, the rhythm of waves, the chatter of birds) give our brains the chance to rest and reset. In a world where we’re constantly pulled between WhatsApps, emails, and the endless scroll, we need to actively maintain our connection to nature - not wifi.
The Great Decline: Why We’re Disconnecting
The study found that since the 1800s, references to nature in books, stories, and even our language have been steadily disappearing. Words like “acorn”, “moss”, and “bramble” are fading from use. The less we see, hear, or talk about nature, the less we feel part of it.
Add to that the fact that most of us live in cities, spend over 90% of our time indoors, and default to screens for both work and relaxation, and it’s not hard to see why researchers warn of an “extinction of experience.” In other words, we’re losing the everyday moments - climbing trees, spotting birds, getting muddy - that once naturally bound us to the outdoors.
This disconnection isn’t just sad, it’s serious. Studies show that when people feel less connected to nature, they’re also less likely to protect it. In other words, the further away we drift, the harder it becomes to care for the very ecosystems that keep us alive.
The study predicts that levels of nature connectedness will continue to decline unless there are far-reaching policy and societal changes. Introducing children to nature at a young age, continuing their exposure and connectedness through childhood and radically greening urban environments the most effective interventions.
Spotting the Symptoms of Disconnection
So how do you know if you’re drifting into disconnection yourself? Some tell-tale signs include:
- Feeling restless or drained after long stretches indoors.
- Defaulting to your phone for “escape” instead of a quick walk outside.
- Struggling with sleep or focus.
- Feeling “flat” or uninspired, without those little sparks of awe that nature so often gives.
If any of that resonates and you know you’re not immersing yourself in nature regularly, just notice that. Awareness is the first step to making a shift.
The Benefits of Nature
Our connection and exposure to nature has been scientifically linked to our wellbeing.
- Physiological calm: Research shows that spending just 20 minutes in nature can lower cortisol levels (the stress hormone) in the body and boost your mood. You might not feel it instantly, but your nervous system does. Your heart rate steadies, blood pressure dips, muscles unclench.
- Immune boost: Trees release compounds called phytoncides, which have been found to increase natural killer (NK) cell activity in humans which is part of our immune system’s frontline defence.
- Better sleep: Exposure to natural light during the day helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep at night.
- Sharper focus: Children and adults alike perform better on tasks after even short spells in nature, with improved attention spans and memory recall.
The longer you’re in nature, the more your body quietly recalibrates - breathing steadies, tension eases, and your thoughts begin to soften. It’s why so many people say they only realise how stressed they were after a long walk, a weekend hike, or a few days away in the countryside.
Small Ways to Reconnect to Nature
The good news is you don’t need to disappear into the Scottish Highlands for a month to feel re-rooted. Connection can start small and close to home:
- The 20-5-3 rule: Researchers suggest aiming for 20 minutes in green space, three times a week; 5 hours in wilder settings a month; and 3 days completely unplugged a year. Think of it like your nature prescription.
- Build in micro-moments in nature: Open a window in the morning and really feel the air. Take your coffee outside instead of at your desk.
- Bring nature indoors: Houseplants, fresh flowers, even herbs on the windowsill. They don’t just brighten a space, they’ve been shown to reduce stress and lift mood.
- Mindful walks: Next time you’re walking to the shop, pocket your phone and tune in to the world around you. Notice the colour of the sky, the rhythm of your steps, the sound of leaves underfoot.
And of course, when you can, make space for deeper immersions. A weekend escape into the countryside, or even three days at an Unplugged cabin, can do wonders to reset the system.
Remembering Who We Are
At the end of the day, this isn’t just about health hacks or pretty landscapes. It’s about remembering that we’re not separate from nature - we are nature. Reconnecting with the outdoors is really about reconnecting with ourselves.
So next time you catch yourself glued to your phone, restless after hours indoors, or just craving a break: step outside. Listen. Look up. Touch a tree if you fancy. Because every little moment of connection helps stitch us back into the wider living world. And that’s where we belong.
