13 · Outside
An hour outside, every day.
Sun, rain, fall leaves, snow. Almost all of it counts. The body wants this. The brain wants this. Don't skip the day because of weather.
14 · Outside
Find a bug.
Look under a rock. Watch a beetle for one minute. Notice three things about it. The world is full of small kingdoms.
15 · Outside
Climb something safe.
A tree limb. A boulder. A jungle gym. Climbing teaches your body what it can do.
16 · Outside
Play in dirt.
Dig. Mud. Stones. Sticks. Old-fashioned and irreplaceable. Adults call it "gross"; your nervous system calls it home.
17 · Outside
Listen for three sounds.
Stand still outside. Close your eyes. Count three sounds you can hear. Birds, wind, cars, kids, leaves. The world is louder than you noticed.
18 · Outside
Find a quiet spot.
A tree, a corner, a step, a rock. Sit there for 5 minutes. Don't do anything. The quiet outside spot is one of the best gifts you can give yourself.