Living in the centre of the city, I find myself looking for glimpses of wildlife in streets and buildings as I walk. There are parks, nature reserves, and gardens all over London, but when I’m wandering through crowded shopping areas or travelling on busy roads, what lifts my heart is a glimpse of a dandelion among the paving stones, a parakeet peeking over a rooftop, or the bulk of a plane tree root pushing aside the railings as it stretches under the tarmac. 

Finding three good things in nature every day has been shown to enhance emotional wellbeing and can help alleviate symptoms of depression. It is a simple way for those of us living in urban areas to nurture a connection with nature. 

Good things can be whatever you find beautiful, cheering, or funny: whatever you find lifts your mood or makes you smile, gives you meaning or simply a moment of calm. If you have the time, you can be creative: take photographs, sketch or write what you see and what it means to you.

This exercise combines the benefits of the Three Good Things gratitude practice (reflecting on what went well during your day) with the positive effects of being in nature. It can also foster mindfulness, as we focus our attention on our surroundings, and can encourage us to enjoy physical exercise outdoors if we go for a walk or a run with the added intention to notice the natural environment.

For more information on the Three Good Things practice from positive psychology:

https://actionforhappiness.org/10-keys/emotions

For more information on how Three Good Things in Nature can help foster nature connection and increase wellbeing:

https://findingnature.org.uk/2021/10/13/three-good-things-walking/