How to Spend More Time Outside: A Simple 30 Day Challenge

It is easy to spend most of the day indoors without making a conscious decision to do so. Work, household tasks, screens and everyday routines can keep you inside from morning until evening.

If you want to spend more time outside, you do not need to begin with long walks, demanding workouts or entire days in nature. A small daily goal can give you a much simpler place to start.

This 30 day challenge will help you choose a realistic outdoor goal, make time outside easier to remember and build a routine that fits your everyday life.

Why is it so easy to stay indoors all day?

Many of the things we do each day take place inside. You may work at a desk, travel by car, order what you need online and relax in front of a screen at the end of the day.

Spending the day indoors can therefore become the default option, even when you would enjoy going outside.

Common reasons for staying inside include:

• a busy work or family schedule
• working from home
• cold, wet or uncomfortable weather
• not knowing what to do outside
• feeling that a short outdoor break is not worthwhile
• assuming outdoor time needs to involve exercise
• simply forgetting to step outside

The solution does not always require finding a large empty space in your schedule. It can begin with choosing a small amount of time and deciding where it can fit into your existing day.

Regular outdoor time can include daylight, movement, a change of surroundings and a break from indoor routines. You can learn more about these connections in What Are the Benefits of Spending Time Outside Regularly?

Start with a clear daily outdoor goal

A goal such as “get outside more” sounds positive, but it does not tell you what you need to do today.

A measurable goal is easier to follow:

Spend your chosen number of minutes outside each day.

Your goal could be 5, 10, 20, 30 or any other number of minutes that works for your routine. There is no single daily target that will be realistic for everyone.

Someone who already walks regularly may choose 30 minutes. Someone who currently spends most days indoors may begin with 5 or 10 minutes. A smaller goal that you can repeat is more useful for this challenge than an ambitious target you continually need to avoid.

If you are unsure where to begin, read How Much Time Should You Spend Outside Each Day? before choosing your goal.

Write your chosen number of minutes on your tracker before beginning the challenge. This gives every day the same clear finish line.

What counts as outdoor time?

Your outdoor time does not have to be exercise. The purpose of this challenge is to spend time outside, not to complete a particular workout.

You could:

• go for a walk
• drink your morning coffee outside
• read on a balcony, patio or garden bench
• eat lunch outdoors
• work in the garden
• visit a nearby park
• walk while making a phone call
• play outside with your children
• sit outdoors and listen to music
• spend part of your commute walking

Sitting outside can count just as much as walking if your chosen goal is simply to spend more time outdoors. The important thing is to decide what counts for your challenge and apply the rule consistently.

For more guidance, see Does Sitting Outside Count? Easy Ways to Get Outdoors Without Exercising. You can also explore Outdoor Activities That Do Not Feel Like Exercise if traditional workouts do not appeal to you.

Find simple ways to take your routine outside

You may not need to add a completely new activity to your day. Instead, look for something you already do that could occasionally happen outdoors.

For example, you could take your usual coffee outside, walk during part of your lunch break, read outdoors instead of on the sofa or make a phone call while walking around the block.

This approach reduces the number of additional tasks competing for your time. You are changing the location of an existing activity rather than adding another complicated commitment.

If you need inspiration, 25 Easy Ways to Spend More Time Outside includes ideas for different schedules, energy levels and living situations.

Connect outdoor time to something you already do

A new action can be easier to remember when it follows a familiar part of your routine.

You might decide:

• After I finish breakfast, I will step outside.
• When my lunch break begins, I will take a short walk.
• After I finish work, I will spend time outdoors.
• When I make my afternoon drink, I will take it outside.
• After dinner, I will walk around the neighbourhood.

Choose a cue that already happens on most days. The cue gives your outdoor break a clear starting point and reduces the need to decide when to go outside each time.

For a more detailed approach, read How to Build a Daily Outdoor Habit That Fits Your Routine.

Make outdoor time easier to remember

Even a realistic goal can be forgotten during a busy day. A simple reminder can bring the goal back to your attention before the day is over.

You could:

• keep your printable Path somewhere visible
• place your shoes or jacket near the door
• add an outdoor break to your calendar
• leave a note beside your computer
• set out anything you want to take outside
• ask someone to join you at a regular time

Keep the reminder connected to the action. Seeing your Path beside the door, for example, can remind you both of the challenge and of the next step.

More practical reminder strategies are included in How to Remember to Get Outside During a Busy Day.

How to get outside when you work from home

Working from home can remove many of the small outdoor moments that normally happen during a commute or lunch break. It is possible to begin work, eat and finish the day without needing to leave the house.

Try creating a deliberate transition somewhere in your workday. You could take a short walk before opening your computer, go outside between meetings or use an outdoor break to mark the end of work.

If the weather and your surroundings allow it, you may also be able to take a phone call, read a document or eat lunch outdoors.

See How to Get Outside More When You Work From Home for a complete list of ideas designed around remote workdays.

Choose a time that fits your day

There is no single time when everyone needs to go outside. The best time for your challenge is usually the time you can repeat most consistently.

Morning outdoor time may fit naturally after waking or breakfast. A lunchtime break can divide a long indoor workday. Evening outdoor time may help you transition away from work and screens.

You can also divide your goal into several shorter outdoor breaks. A 20-minute daily goal, for example, could be completed as two 10-minute breaks if that works better for your schedule.

Morning, Lunch or Evening: When Is the Best Time to Go Outside? compares the practical advantages of each option.

Prepare for bad weather and changing seasons

An outdoor routine can feel straightforward during mild weather and more difficult when the days become cold, dark, hot or wet.

Decide in advance how you will adapt your challenge when conditions are less comfortable.

You might:

• shorten individual outdoor breaks and take more than one
• choose a sheltered walking route
• keep suitable clothing ready
• use a covered balcony, porch or outdoor area
• move your outdoor time to a more comfortable part of the day
• choose a simple activity close to home

Always adjust your plans when weather conditions make being outside unsafe. The aim is to build a supportive routine, not to ignore extreme heat, cold, storms or local safety guidance.

For seasonal ideas, read How to Spend More Time Outside in Winter.

Track one completed day at a time

Visible progress can make an abstract goal feel more concrete. Instead of relying on memory, mark each day you complete your chosen amount of outdoor time.

The 30 Day Get Outside Path is a printable tracker created for this challenge. Write your daily outdoor goal at the top of the page and complete one circle each day you reach it.

Your daily action is simple:

Spend your chosen number of minutes outside and complete one circle when you reach your goal.

Keep your Path somewhere visible, such as near your desk, planner, fridge or front door. Each completed circle shows the progress you have already made and the next circle gives you one clear action to focus on.

What if you miss a day?

Missing one day does not remove the outdoor time you have already completed.

Instead of abandoning the challenge, look at what made the goal difficult that day.

Ask yourself:

• Did I forget to go outside?
• Was my chosen number of minutes unrealistic?
• Did work or another responsibility interrupt my plan?
• Was the weather different from what I expected?
• Could I prepare a shorter or easier option for next time?

Use the missed day as information. Adjust the practical details if needed, then return to your goal the following day.

Start your 30 day outdoor challenge

You do not need to become an outdoors expert or plan a new adventure every day.

Choose a realistic number of minutes. Decide what activities will count. Connect your outdoor time to a familiar part of your routine and keep your tracker somewhere you will see it.

Then focus on reaching today’s goal.

Start your 30 Day Get Outside Path, complete one circle at a time and see how a small outdoor break can become a more consistent part of your everyday routine.

You can also explore the complete Get Outside printable collection for more challenges designed to help you make time for outdoor activities.