REI Co-op Member Colin Piscitello knows what it’s like to fall into a slump—because it happened to him, starting in 2018. Piscitello was a two-sport athlete throughout high school and casually ran in college and postgrad life, but his running schedule started taking a backseat to bachelor parties, professional exams and work obligations. During the COVID-19 pandemic’s peak, however, Piscitello fully recommitted to running, finding that it allowed him to get fresh air and purpose. He says he turned to running-coach-written books “to learn more of the theory behind training, and then followed some of their laid-out plans to keep me on track.” Piscitello, like many of us, found that following ready-made training programs easier than trying to develop his own a plan to reach his goals. Since finding his groove again, he has competed in about 20 half-marathons and other road races.
Studies have shown that spending time in nature has numerous benefits to our physical and mental well-being, including improved heart health, boosted immune function and overall lifted mood. While we know that spending just 120 minutes outside every week has positive effects, making a habit of it can be the hardest part.
Popular opinion states a person needs 21 days to set a lifelong habit in motion, but it really depends on your goal, your unique starting point and a variety of other factors, like how much free time and access to nature you have. Research actually suggests it takes more like an average of 66 days to form a sustainable habit.
So, how do we turn this knowledge into a repeated behavior that will help us spend more time outside? We asked REI Co-op Members and staff for their tips and tricks for how to make an outdoor habit stick.
What’s your plan to get outdoors regularly? Tell us in the comments.
Focus on something you enjoy.
A research article from the British Journal of General Practice reports people experience more success in forming habits when they choose something they’re genuinely interested in. Whether it is hiking, biking, camping or paddling, start off by picking your favorite outdoor activity.
If you’re a water-lover, for example, you could try the 90 in 90 Challenge from My Adventure Challenge, which encourages you to make the most of your time on the water by tracking your paddling distance to hit 90 miles in 90 days by canoe, kayak or paddle board. My Adventure Challenge is a family-owned business dedicated to sharing a passion for the outdoors by providing inspiration, motivation and completion rewards like patches and T-shirts to participants. (There are also biking, hiking, birding and other activity-based challenges.)
When something makes you feel good, you are more likely to do it again. Using outdoor time as an incentive to complete a task (like 20 minutes of email responses or emptying the dishwasher) can not only help you get through the mundane, but also provide you with a legitimate “excuse” to spend time outdoors. Since researchers have found “feeling experientially connected to nature” through outdoor physical activity can contribute to lower anxiety and overall improved psychological well-being, that’s a win-win.
Set manageable goals.
Once you’ve picked an activity you enjoy, you may need to overcome what research published in the American Journal of Lifestyle Medicine describes as the two most common barriers to forming healthy behavior changes: identifying appropriate goals and taking action to meet them. Studies suggest considering your key goal characteristics (such as difficulty and approach) and creating an action-specific plan to push through these obstacles.
For example: If your goal is to work out more but you don’t feel you have time for a full workout, find one that suits your situation rather than giving up. Like the seven-minute Quick Full Body workout. Created at a Florida gym called the Human Performance Institute, this program consists of 12 exercise movements focusing on different muscle groups, performed for 30 seconds each. While it might not be the hourlong session of your dreams, one step toward meeting your goals is to fit the goals to your life—and remember, doing something is better than nothing.
Make an action plan.
It isn’t enough to set the realistic goal; you also have to take actionable steps to develop consistent behavior change. Whether you take advantage of adaptable challenges or are feeling creative enough to make your own, breaking goals into bite-size tasks can make a daunting dream more manageable.
For instance, you may have a broad desire to “drink more water,” because you know water is critical to all the body’s functions, supporting everything from brain activity and supple skin to muscle recovery. But it can be hard to hold yourself accountable and hydrate with purpose unless you have mile markers along the way toward your target. The Mayo Clinic Health System’s self-guided Rethink Your Drink 30-day challenge is an example of an incremental plan that can help you reach a daily goal gradually.
Outdoor activity can follow a similar pattern: If your plan is to spend the recommended 120 minutes outside a week, you can block off your calendar to remind you to step outside throughout the workday. Two 12-minute walks or stretching sessions in the sunshine every workday would help you reach that goal.
Find community.
They say teamwork makes the dream work, and that can be true even when your goals are more individual. According to research published in the Journal of Applied Psychology, there are ample benefits of telling a trusted friend, family member or partner about your goals. They can check on your progress—which can help create a feeling of accountability and motivation for you—and encourage you to meet your targets. Not only can your outdoor community keep you on track, but they can uplift you when you fall into a slump.
Social-driven offerings like Strava challenges and HOKA Summer Mile Club allow you to record and report your accomplishments out to friends and followers. If you’re lucky enough to have your running buddy nearby, hitting the trail with them can keep you both focused on your intended outcomes.
If you’re looking for a crew that helps make you feel more welcome in the outdoors, there are myriad activity-focused groups to suit your interests and identity. A recent “Nurture in Nature” challenge through Minority Veterans of America (MVA) encouraged military vets to reconnect with life outside by tracking their activities using a points-based system: 10 points awarded for mountain biking, 5 points for building a campfire, etc. The challenge, which was sponsored in part by REI Co-op (MVA is an REI Cooperative Action Fund grantee) sought to encourage former military personnel to harness the benefits of spending time outside and in community with fellow veterans—both of which have been shown to have positive impacts on service members’ mental and physical health.
The Cooperative Action Fund community is a great way to discover groups of like-minded outdoor enthusiasts in your area who are working to get more folks into nature. Visit the full list of fund grantees at REIfund.org/grantees.
Turn everyday habits into adventures.
Make the mundane into a novelty by adding some extra oomph to your routine. Look for inspiration in some of your normal activities, and you might find a new way to renew your commitment to the basics.
Refresh your regular evening family walk or weekend warrior hike by signing up for the 52 Hike Challenge (another REI Cooperative Action Fund grant partner). Participants average one hike per week for a year, with a goal of 52 total hikes within 12 months. Signups come with stickers, a hike journal, a tree planted in your honor and, for some packages, finishers’ medals that rival any city marathon. Remember that a hike doesn’t have to be a huge time commitment: If you’re looking for an intro hike or can only manage shorter routes, look for micro trails in your area.
Not ready to commit to hiking? A broader challenge like 1000 Hours Outside might be more your style: It encourages participants to simply spend time outdoors, regardless of what you’re doing. Reading a book in your backyard, hiking in a national park or going for a walk around the block? It all counts. Wisconsin-based REI Co-op Member Megan Gunderson took part in the 1000 Hours Outside challenge with her husband. Gunderson says, “The 1000 Hours Outside challenge is difficult, especially in the Midwest—however, it encouraged us to be mindful of how we spent our time and try to spend more of it outdoors. It inspired us to take our morning coffee in our backyard.”
Make a mind-body connection.
One of the best things you can do to create long-lasting habits is listen to your body. Being mentally and emotionally present while trying to form a habit can help you be more aware of your body’s needs. The Journal of Alternative and Complementary Medicine reports regular relaxation and meditation tactics can reduce blood pressure and hypertension.
Ultimately, listening to your body to ensure your health and safety is more important than any outside force. Though connecting with friends online and comparing metrics have their benefits, sometimes what you need to reach your greatest potential is to strip back to basics. Leave your smartwatch and phone behind to reconnect with yourself and the world around you, rather than tracking miles or other stats. “Naked running,” the practice of hitting pavement without strapping on high-tech accessories, can be a powerful aid in quieting the noise and helping you understand your motivations.
The Outdoor Journal Tour community marries nature-based activities with a focus on emotional well-being, aimed at creating a safe and engaging space in the outdoors for women, with an emphasis on communities of color. “I’ve long felt the healing effects of nature,” says Nani Vishwanath, REI Co-op senior program manager of racial equity, diversity and inclusion, who has participated in the Outdoor Journal Tour. “The Outdoor Journal Tour exercises and [nature meditations] deck have been another tool in my toolkit—inspiring me to take the time to get outside, to breathe and to heal.”
Cement your new practices through outdoor meditation. Mediation can be a critical tool to check in with yourself and be present. By completing a “body scan” during your meditation, you focus your energy on connecting your mind and body.
Even while setting healthy outdoor habits, it’s important to listen to your body and give yourself grace. Whatever way works for you to meet your goals is ultimately the healthiest path forward.