Singapore is known internationally for its lush greenery and has been called a “garden city”. Indeed, from parks to nature reserves, we are often surrounded by flora and fauna. In a hot and humid climate like ours, the trees serve as a source of shade and fresh air. But did you know that nature does much more than this? Being around nature has been shown to improve our cognition, according to the Attention Restorative Theory (ART).
Attention Restorative Theory (ART)
What is attention?
Attention is one of the building blocks of cognition. It is a basic component that supports more sophisticated cognitive processes such as memory, learning, and executive functions like inhibitory control and cognitive flexibility.
The importance of rest
According to researchers, attention comprises involuntary and voluntary/directed attention. When we focus on a task that requires our directed attention, we are using our cognitive resources (resources are like the battery of our brain that supports our cognition, such as paying attention or learning). After a while, these resources are used up and need to be replenished through proper rest so that we can return to our focused state effectively.
How does nature improve our cognition?
The ART posits that nature allows us to replenish cognitive resources needed for activities that require directed attention. In other words, nature improves our attention. This is because it contains inherently “softly fascinating stimuli”, like trees and flowers, which invokes our involuntary attention rather than directed attention.
Hence, studies found that after exposure and/or interaction with nature, we perform better on tasks requiring voluntary/directed attention. This is in contrast with urban environments, which often contain stimuli which trigger our directed attention (e.g. avoiding traffic to prevent accidents; advertisements), and which make it more difficult for our brain to rest, since we are constantly giving our full attention to our surroundings.
“Nature improves our attention because it contains inherently softly fascinating stimuli like trees and flowers. Hence, studies found that after exposure and/or interaction with nature, we perform better on tasks requiring voluntary/directed attention.”
Being in nature improves our attention, memory, learning, and overall cognition!
Since attention is the basis of more sophisticated cognitive processes, exposure to and interaction with nature also benefits our overall cognitive functioning including memory.
An improved working (short-term) memory plays an important role in processes like language comprehension, reasoning, mathematics, and general learning. Evidently, it is a core cognitive function that is crucial to our everyday functioning and performance at school and work. Research shows that even a short time spent in nature (20-30 minutes) can have positive effects on cognition.
“Since attention is the basis of more sophisticated cognitive processes, interaction with nature also benefits our overall cognitive functioning including memory, which then supports our language abilities, reasoning, and learning. Even a short time spent in nature (20-30 minutes) can have positive effects.”
How can nature be helpful for children and adolescents?
The benefits of nature on our cognition is present throughout our lifespan. In children as young as 4 years old and adolescents, we see increased cognitive functioning in terms of attention and memory, and this is reflected in better academic performance. These were observed in studies that introduced the children to green playgrounds, outdoor learning, plants in classrooms, and nature views from classrooms. The children also showed better self-discipline, more motivation and higher enjoyment.
Additionally, apart from nature interventions implemented during studies, research also shows that children who grow up with more surrounding greenspace show better cognition. Well-known researcher Stephen R. Kellert also posited that exposure to nature is essential for normal development of the brain.
“In children as young as 4 years old and adolescents, we see increased cognitive functioning in terms of attention and memory, and this is reflected in better academic performance. They also show better self-discipline, more motivation and higher enjoyment.”
How can nature be helpful for the elderly?
For the elderly population, living in a greener neighbourhood is associated with a lower risk of cognitive impairment such as Alzheimer’s Disease and related dementias (ADRD) through better mental health, gut health, and physical and social activity.
- Surrounding greenspace reduces cognitive fatigue and irritability through cognitive restoration, as well as lowers cortisol (a stress hormone) levels. This improves mental health, consequently improving brain health and lowering the risk of ADRD.
- Interacting with nature, especially in childhood, exposes us to certain bacteria and microbes that improves our immune system and helps our gut produce healthy microbiomes, also lowering the risk of getting ADRD.
- Greenspace is associated with higher levels of physical activity – linked to lower brain atrophy and cognitive decline – and social engagement, both of which reduce ADRD risk.
“Living in a greener neighbourhood is associated with a lower risk of cognitive impairment such as Alzheimer’s Disease and related dementias (ADRD) through better mental health, gut health, and physical and social activity.”
What can we do? – A guide for all
For students and working adults:
- Take more study/work breaks in nature, such as in a park, or in a resting area of your house/school/company that has plants.
- Even a short 20 minute break in greenspace (and if possible, further away from urban distractions like traffic and advertisements) can significantly help our brain replenish cognitive resources and beat cognitive fatigue.
For parents:
- Look up pre- or primary schools with a nature-centric programme as well as with outdoor spaces.
- You can also consider enrolling your children in forest schools! These are invaluable experiences that will expose your children to nature whilst building self-confidence.
On Weekends:
- Try having a picnic at the Botanic Gardens, or go on a hike along the new Railway Corridor / a Nature Reserve / a reservoir, or cycle.
- This can be extremely restorative mentally and cognitively, whilst simultaneously serving as bonding time with your loved ones.
In general:
- Get a plant or two (or more) for your home. This is an inexpensive yet effective way to maximise your exposure to greens.
- For the busier folks, or for those who find it difficult to raise plants, consider air plants! These are small, lightweight plants which are easy to maintain as they do not need to grow in soil, have less strict sunlight and watering regimes, and thrive in indoor environments.
In general…
There is no right or wrong way to approach a more nature-centric way of living. Especially in an ageing country such as ours, more of us might find that some of the suggestions above can be difficult for those with mobility challenges (such as hiking or cycling). Instead, gentler activities such as growing plants, a picnic, and gentle walks might be more suitable.
This is completely fine; the goal is to find ways to immerse ourselves and our loved ones in nature, whichever ways make you feel good and fit your lifestyle!
To meet with a professional psychologist or counsellor, call The Other Clinic at 8809 0659 or email us hello@theotherclinic.sg.
References
Besser, L. (2021). Outdoor green space exposure and brain health measures related to Alzheimer’s disease: A rapid review. BMJ Open, 11(5), e043456–e043456. https://doi.org/10.1136/bmjopen-2020-043456
Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169-182. https://doi.org/10.1016/0272-4944(95)90001-2
Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201-230. https://doi.org/10.1016/S0272-4944(05)80184-7
Vella-Brodrick, D. A., & Gilowska, K. (2022). Effects of nature (greenspace) on cognitive functioning in school children and adolescents: A systematic review. Educational Psychology Review, 34, 1217-1254.