“Touch Grass”: more than a meme

You’ve probably seen the meme online: someone is posting paragraphs of heated opinions, and the response is simply “touch grass”. This internet slang serves as a gentle reminder, encouraging people to step away from their screens, go outside, and reconnect with nature. Whilst it’s usually said as a gentle joke, it actually carries an important message — getting out into nature and reconnecting with yourself is the simplest way to reset your mind and body.

The Science Behind

Modern science now provides compelling evidence for what we’ve intuitively known: nature is a powerful healer. A study has found that people who spend at least 120 minutes a week in nature are associated with significantly higher levels of good health and high well-being than those who never engage with nature [1].

Why is that? It’s probably because the outside is where we actually belong.

Mentally, natural light and airborne chemicals released by trees lower stress, boost mood-enhancing hormones like serotonin, and help regulate your sleep cycle [2][3].
Cognitively, interacting with nature is correlated with gently engaging your brain through "soft fascination," a relaxing state that relieves mental fatigue and ultimately boosts focus, creativity, and academic performance [4][5][6].
Physically, being outside encourages movement, increases vitamin D production, strengthens your immune system, and lowers the risk of various health conditions like obesity and cardiovascular disease [1][2][7].

It turns out a silly meme actually has a point: reconnecting with nature is a way of reconnecting with yourself.

The Outdoors is Actually Our “Home Court”

You don’t need a week-long wilderness retreat to “touch grass”. Start with small habits in your daily life and gradually reclaim your "home court".

1. Start small

Start with a 5 to 10-minute dose of nature. It could be a short stroll around the block or simply sit on a bench and feel the sun on your skin. The point isn’t how long you spend out there — it’s about doing it regularly and turning it into a habit.

2. Engage your five senses

Just “being outside” isn’t enough. The real secret is to take notice and live in the moment. Use your five senses to explore the world around you:

See: Look up and notice the shifting shapes of clouds and the different shades of green.
Touch: Feel the rough texture of tree bark or notice the breeze brushing against your skin.
Hear: Quiet your mind and listen to the rustle of leaves or the chirps of birds.
Smell: Take a deep breath and catch the scent of flowers or the earthy smell right after it rains.
Taste: Take a slow sip of tea and enjoy the flavors of your food.

When you start using your five senses, the world isn’t just a background. It becomes a space you’re actually connected to.

3. Leave your phone behind

Connecting with nature also means disconnecting from your screen for a bit. Pulling your attention away from your phone and placing it back onto your surroundings. This simple act creates an instant breathing room, letting your mind and body gently drift back to the present.

Let’s Find Our Connections in Real Life

I have made “touching grass” a part of my daily routine. Every week, I aim to take a few 10-minute walks around my neighborhood. During these walks, I intentionally slow down my pace and practice actively noticing my surroundings: the flow of traffic, the familiar shape of the buildings, and the comforting bits of nature. Not only does a simple walk like this clear my mind, but it also teaches me to appreciate the minute details in life that are so easy to miss.

I have also learned to cherish the time I spend outdoors with friends. We stay off our phones, put the focus back on each other, and just talk about what’s on our minds. This helps make our connection feel so much deeper and our shared memories feel way more real.

Slowly, I’ve realized that stepping outside, embracing nature, and living in the moment is truly the best way to recharge. Instead of feeling drained, I feel more present, grounded, and ready to take on whatever comes next. So, the next time someone tells you to “touch grass,” take it as an open and gentle invitation to an act of self-care! Step away from the screen and consciously tune into the natural world around you. Your brain and your body will thank you for it.

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Reference:

[1] White, Mathew P., et al. “Spending at Least 120 Minutes a Week in Nature Is Associated with Good Health and Wellbeing.” Scientific Reports, vol. 9, no. 1, 13 June 2019, https://doi.org/10.1038/s41598-019-44097-3

[2] Lew, Tovan, and Kaitlyn J. Fleming. “Phytoncides and Immunity from Forest to Facility: A Systematic Review and Meta-Analysis.” Pharmacological Research - Natural Products, vol. 4, Sept. 2024, p. 100061, https://doi.org/10.1016/j.prenap.2024.100061.

[3] Blume, Christine, et al. “Effects of Light on Human Circadian Rhythms, Sleep and Mood.” Somnology : Sleep Research and Sleep Medicine, vol. 23, no. 3, 1 Sept. 2019, pp. 147–156, pmc.ncbi.nlm.nih.gov/articles/PMC6751071/, https://doi.org/10.1007/s11818-019-00215-x.

[4] Keniger, Lucy, et al. “What Are the Benefits of Interacting with Nature?” International Journal of Environmental Research and Public Health, vol. 10, no. 3, 6 Mar. 2013, pp. 913–935, https://doi.org/10.3390/ijerph10030913.

[5] Barth, F. Diane. “Stressed, Worried, or Overwhelmed? Soft Fascination Can Help.” Psychologytoday.com, 23 Oct. 2023, www.psychologytoday.com/us/blog/off-the-couch/202310/stressed-worried-or-overwhelmed-soft-fascination-can-help.

[6] Popova, Maria. “Nature and Creativity: The Science of “Soft Fascination” and How the Natural World Presses the Reset Button of the Brain’s Default Mode Network.” The Marginalian, 1 July 2022, www.themarginalian.org/2022/07/01/default-mode-network-awe-soft-fascination/.

[7] “7 Science-Backed Reasons to Get Outside Immediately - ParticipACTION.” ParticipACTION, 19 Apr. 2022, www.participaction.com/blog/outdoors/7-science-backed-reasons-get-outside/.