The Hidden Toll of Staying Indoors: Why You Need at Least Two Hours Outside Every Day
In today’s fast-paced, technology-driven world, many of us spend the majority of our days indoors—sitting at a desk, staring at a screen, and barely getting a glimpse of natural sunlight. While this routine might seem normal, research suggests that staying indoors for extended periods can take a significant toll on mental health, creativity, and overall well-being. If you’ve ever felt drained, uninspired, or even mildly depressed after a long day inside, you’re not alone.
The Connection Between Indoor Life and Mental Health Decline
Being cooped up indoors all day can lead to increased feelings of stress, anxiety, and even depression. One of the key reasons for this is the lack of exposure to natural light. Sunlight plays a crucial role in regulating our circadian rhythms, which affect our sleep patterns and mood. Without adequate sunlight, our bodies produce less serotonin, a hormone responsible for happiness and emotional stability. This deficiency can contribute to feelings of sadness, fatigue, and even seasonal affective disorder (SAD), which is commonly experienced during the winter months.
Additionally, staying indoors often means prolonged exposure to artificial lighting, stale air, and sedentary behavior—all of which can exacerbate mental health struggles. The monotony of working in the same environment every day, without variation in scenery, can make daily tasks feel repetitive and uninspiring.
The Creative Boost of Spending Time Outdoors
Nature has a unique way of sparking creativity and improving cognitive function. Studies have shown that spending time outside, particularly in green spaces, enhances problem-solving skills and creative thinking. The concept of “attention restoration theory” suggests that natural environments allow our brains to rest and reset, improving focus and innovation when we return to work.
Ever wonder why some of your best ideas come to you during a walk outside? That’s because physical movement combined with exposure to nature stimulates different parts of the brain, allowing for fresh perspectives and new ideas to flow more freely. Even a short walk in a park can help break mental blocks and increase productivity.
The Two-Hour Rule: A Simple Yet Powerful Change
So how much time should you actually spend outside to reap the benefits? Research from the European Centre for Environment & Human Health suggests that spending at least 120 minutes (or two hours) per week in nature can significantly improve well-being. However, for those who work indoors all day, making it a daily habit can be even more beneficial. Here’s why:
Mood Enhancement: Regular exposure to sunlight increases vitamin D levels, which can help combat depression and improve overall mood.
Improved Focus and Productivity: Stepping outside for even a short period can prevent burnout, refresh your mind, and make you more efficient when you return to work.
Physical Health Benefits: Walking, stretching, or even sitting outside can lower blood pressure, reduce stress hormones, and boost overall energy levels.
Greater Sense of Connection: Being outside, even for a short break, can help you feel more connected to the world around you, fostering mindfulness and reducing feelings of isolation.
Simple Ways to Incorporate Outdoor Time Into Your Day
Finding two hours a day to spend outside may seem like a challenge, but it’s easier than you think. Here are some practical ways to make it happen:
Start Your Morning Outdoors: Have your coffee on the balcony, patio, or even take a short walk before work.
Take Walking Meetings: Instead of virtual or indoor meetings, opt for a phone call while walking outside.
Work Outside When Possible: If your job allows, take your laptop to a park, rooftop, or backyard.
Lunch Break in the Fresh Air: Instead of eating at your desk, step outside for your lunch break.
Unwind Outside After Work: Take a sunset stroll, ride a bike, or simply sit in a park to decompress from the day.
Conclusion
Spending all day indoors can silently chip away at your mental health, creativity, and overall happiness. By making a conscious effort to spend at least two hours outside daily, you can improve your mood, enhance your creativity, and boost your well-being. It’s a small change that can lead to big results so step outside, breathe in the fresh air, and let nature work its magic.
Breaking Free from Identity: How Who We Think We Are Holds Us Back
Have you ever felt like something inside you is nudging you toward a dream, a career, or a way of life, but you just can’t seem to take that step forward? It might not be fear, lack of skill, or even external circumstances stopping you—it might be your own identity.
The Weight of Identity
Our identities are built over time—shaped by family, culture, experiences, and the expectations of those around us. We develop a sense of who we are and, often unconsciously, who we believe we should be. While identity gives us a sense of belonging and stability, it can also become a prison, keeping us from evolving into the version of ourselves that aligns with our true passions and desires.
For example, someone who has always been seen as “the responsible one” may feel trapped in a stable but uninspiring career, unable to pursue their creative passion for fear of being perceived as reckless. Similarly, an individual raised in a family of academics may resist a calling in entrepreneurship, feeling the weight of an inherited identity that prioritizes intellectualism over risk-taking.
When Identity Conflicts with Desire
Many of us are conditioned to believe that our identity is fixed—that we must remain consistent with who we have been to maintain coherence in our lives. But what if our identity is actually fluid? What if, instead of clinging to an outdated version of ourselves, we allowed room for growth, change, and reinvention?
Listening to the natural flow of life—the quiet inner voice that whispers our true desires—requires courage. It means being willing to disappoint those who expect us to remain the same. It means risking uncertainty, stepping into discomfort, and being open to failure. But it also means embracing freedom, fulfillment, and the possibility of a life that feels deeply aligned with who we are meant to be.
How to Break Free from a Limiting Identity
If you find yourself stuck in an identity that no longer serves you, here are some steps to start shifting:
Identify Your Internal Narrative – What labels have you attached to yourself? What roles do you feel obligated to maintain? Write them down and examine where they come from.
Question Their Validity – Are these identities truly yours, or were they given to you by others? Have you outgrown them?
Listen to Your Flow – Pay attention to what energizes you, excites you, and sparks curiosity. Your natural flow is always guiding you toward your truth.
Take Small Steps Toward Change – You don’t have to overhaul your life overnight. Small actions, like exploring a new skill, connecting with different people, or shifting your mindset, can help ease you into a new version of yourself.
Allow Yourself to Evolve – Just as seasons change, so do we. Give yourself permission to become someone new, someone more aligned with your true aspirations.
Embracing Who You Are Becoming
Your identity should be a reflection of who you are becoming, not just who you have been. If you feel a deep pull toward a dream, trust that it’s not random—it’s part of your evolution. Don’t let an outdated sense of self hold you back from the life you truly want. Your natural flow is always there, waiting for you to listen.
Finding the Courage to Do What You Love: Breaking Free from the Trap of Misalignment for Money
Have you ever caught yourself staring at your computer screen, feeling a subtle but persistent ache in your chest, knowing deep down that what you’re doing every day isn’t what you’re meant to be doing? For many people, this is the reality of modern life: living out of alignment with their true passions and values in exchange for financial security.
The irony is that this misalignment often robs us of the very thing money promises to bring: happiness, fulfillment, and freedom. So, why is it so difficult to break away and find the courage to do what we truly love? And what’s at stake if we don’t?
The Fear of Risk
One of the most common reasons people stay in unfulfilling careers or lives is fear—fear of financial instability, fear of failure, or fear of judgment from others. Society has conditioned us to believe that stability is the ultimate goal, and stepping outside the box to pursue a passion or dream often seems reckless.
However, it’s worth asking: What’s the real risk here? While financial security is important, the cost of staying in a life misaligned with your true self can be far greater. Chronic stress, burnout, and even depression are common side effects of prioritizing money over meaning. Over time, the soul’s quiet yearning to do something more fulfilling can turn into a deafening regret.
The Comfort Zone Illusion
Living out of alignment often feels like staying in a comfort zone, but it’s more like being stuck in a familiar discomfort. It’s tempting to stay in a role, routine, or relationship that feels safe, even if it’s uninspiring, because the unknown is terrifying. But growth and fulfillment only come when you’re willing to step into that uncertainty. Courage isn’t the absence of fear—it’s taking action despite it.
Why Money Isn’t the Ultimate Goal
Many of us have been sold the idea that financial success equals happiness. But how often do we see people who appear to have it all—the car, the house, the job—yet are deeply unhappy? That’s because money, while a tool for survival and comfort, is not a replacement for purpose or passion. True happiness comes from living in alignment with what lights you up, not from the size of your paycheck.
In fact, research shows that once basic needs are met, additional income has diminishing returns on happiness. What makes a lasting difference is feeling a sense of purpose, connection, and autonomy—things that often come from pursuing what you love.
The Benefits of Living in Alignment
When you find the courage to do what you love, you’re not just choosing passion over money; you’re choosing alignment over fragmentation. Here’s what’s possible when you take that leap:
Greater Fulfillment: Doing work you love creates a sense of purpose that makes every day feel meaningful.
Improved Mental Health: Living in alignment reduces stress and anxiety, as you’re no longer fighting an internal battle.
Increased Resilience: When you’re passionate about what you do, setbacks feel less like failures and more like opportunities to grow.
Authentic Connections: Pursuing your dreams attracts like-minded people who share your values and passions.
Legacy: Living authentically sets an example for others and leaves a lasting impact.
How to Find Courage
Making the leap to do what you love doesn’t have to happen all at once. Here are some steps to help you move toward alignment:
Reflect on What Matters: Spend time identifying your passions, values, and what makes you feel most alive.
Start Small: You don’t need to quit your job tomorrow. Start a side project, take a class, or carve out time for your passion.
Build a Safety Net: Save money, reduce expenses, or create a financial plan that allows for a transition.
Seek Support: Surround yourself with people who encourage your dreams and understand your journey.
Reframe Failure: Shift your perspective on setbacks. They’re not the end of the road but stepping stones to growth.
The Time Is Now
It’s easy to tell yourself you’ll pursue your dreams "someday." But life is happening now. Every day spent living out of alignment is a day you can never get back. The courage to do what you love isn’t just about taking a leap; it’s about choosing to honor yourself and your one precious life.
So, ask yourself: What’s really holding you back? And more importantly, what could you gain by stepping into your courage and doing what you truly love?