4-minute read

Back-to-back meetings, overflowing inboxes, and the constant ping of notifications: finding moments of calm at work can feel nearly impossible.

But making space for calm is not a luxury. It is actually a necessity. Intentional pauses during a hectic day can do wonders for your mental clarity, emotional wellbeing, and resilience. 

One of the most effective ways to cultivate calm? Reconnect with nature.

Research shows that even small doses of nature—whether it is tending to a desk plant or a glimpse of greenery—can lower stress, lift your mood, and improve work performance.

Here are five easy, practical ways to find calm and let nature restore your sense of balance at work.

#1 Let the light in

Natural light does more than brighten your office. It lifts your mood, supports your sleep cycle, and even enhances physical health. Studies also show that exposure to natural light improves alertness and boosts mental wellbeing. 

As such, keep the blinds up and enjoy the light. No windows nearby? Try placing a full-spectrum light bulb on your desk to mimic natural daylight and counter the harshness of fluorescent lighting.

#2 Keep a desk pet plant

A small desk plant does more than decorate–it can soothe your stress, reduce anxiety and blood pressure, improve focus, and even filter out pollutants such as the cancer-causing formaldehyde. Taking a moment from a hectic work day to water your plant has also been shown to help you relax and reset. 

Tip: Choose low-maintenance varieties like snake plants, pothos, or ZZ plants—perfect for busy workdays, less-than-ideal lighting conditions, and even infrequent watering.

#3 Plug into nature sounds while working

Get your headphones and plug into background playlists of nature sounds. Research has consistently shown that sounds of the forest, bird songs, ocean waves, and streams improve our health, decrease stress, improve mood, help us with task performance. A 2023 study also shows that people who were exposed to nature sounds while completing attention tasks scored higher than those who were exposed to sounds of road traffic.

#4 Pictures of nature or fake plants work too

If your workplace lacks natural light or your green fingers are non-existent, do not worry. While the real deal is still most effective, even photographs of nature, dried flowers, or realistic fake plants can also offer similar benefits in smaller doses.