What Is the ‘20-5-3′ Rule and How Can It Boost Your Well-Being?

This rule doesn’t require sweating but it does encourage getting out and getting active.

The “20-5-3 rule” is a research-backed formula to improve mental and physical health through time spent outdoors. Developed by neuroscientist Rachel Hopman of Northeastern University, this method emphasizes small, manageable steps that can lead to big rewards. Jon Anthony Thomson/Shutterstock

By Avery Newmark From The Atlanta Journal-Constitution

You don’t need extreme diets or grueling workout routines to boost your well-being. Enter the “20-5-3 rule”—a research-backed formula to improve mental and physical health through time spent outdoors. Developed by neuroscientist Rachel Hopman of Northeastern University, this method emphasizes small, manageable steps that can lead to big rewards.

20 Minutes, Three Times a Week

The first step is to get out in nature for 20 minutes at least three times a week. Research from the University of Michigan shows this is the sweet spot for lowering cortisol, your body’s primary stress hormone. Better yet, you don’t need to sweat it out—just sit or stroll in a natural setting, soaking up sunlight and greenery.