It’s a common sentiment among parents, teachers, and older generations that “kids today don’t play outside enough,” and research has shown that physical activity during childhood and adolescence has lifelong benefits, including improved physical health, mental well-being, and cognitive function.
Yet, modern technology and social media platforms have the effect of keeping kids engaged indoors, reducing the amount of time spent outside. In the face of the powerful pull of these digital distractions, how can we inspire teens to spend more time outdoors?
Here are some practical strategies to help encourage your kids to reconnect with the outdoors.
1. Understand Your Teen’s Smartphone Social Environment
Before we talk about how to shift teen’s attention toward the outdoors, it’s important to understand what they get from their screens. Smartphones offer instant access to community, connection, and feedback – things that matter deeply during the teen years.
Think back to your own teenage years: Did you have a “go-to place” where you and your friends would meet up? Maybe outside your school, near a corner store, or at the local park? Now, imagine if the majority of your social scene existed almost entirely inside your smartphone. For a lot of teens today, that’s exactly what’s happening: social media, smartphone chat groups, and online gaming have in many ways become a de-facto hangout locale.
Even texting can be an important link to a teen’s social world. Missing a text, or not responding fast enough, can actually come with real social consequences. According to a 2023 study by Common Sense Media, half of U.S. teens receive a constant stream of updates, messages, and alerts that they’re trying to keep up with.
2. Examine Your Own Screen Habits
Kids model what they see (especially teens: “You do it, so why can’t I?”). If you’re glued to your phone or tablet, it’s harder to convince them that spending time outside is worthwhile.
Take a moment to reflect on how often you’re using your phone, and what that might be communicating about healthy tech habits. Try setting aside tech-free blocks of time like during dinner, right after school, or on weekend mornings, and use those windows to step outside together, even if it’s just for a short walk or to sit on the porch.
When teens see that unplugging is something that you do, it feels less like a punishment or unreasonable expectation and more like a shared and intentional shift in lifestyle.
3. Talk to Your Kids About How Smartphone Use Affects Their Wellbeing
Research has shown that excessive screen time can actually restructure a teen’s brain! Over time, too much smartphone usage can lead to attention issues, emotional dysregulation, and even changes in sleep patterns.
Rather than just setting strict screen limits, try opening up a dialogue. Teens are far more receptive when they feel respected and included in the conversation. Talk with them about how technology affects their brain and body, not in a lecture-y kind of way, but with genuine curiosity and care.
The goal isn’t to create feelings of guilt, but to help them reflect on how their usage impacts their energy, emotions, sense of self, confidence, self-esteem, etc. When they start to feel the difference for themselves, they’re more likely to seek out balance on their own.
4. Highlight the Physical and Mental Benefits Time Spent Outdoors
Regular activity spent outside supports important physical development in teens. It builds muscle strength, boosts bone density, improves cardiovascular fitness, and helps regulate sleep. In contrast, too much sedentary time spent indoors can lead to weaker bones, lower Vitamin D, increased fat storage, and higher risks of anxiety and depression.
Have you heard of the Japanese practice called “Shinrin-Yoku?” In English it translates to “forest bathing”, and involves immersing oneself in a forest environment to engage the senses and foster a deeper connection with nature. Research into this deliberate practice of forest immersion has shown numerous mental health benefits – including reduced stress and lowered cortisol levels; enhanced mood, relaxation and mental clarity; and reduced anxiety and depression.
5. Get Outside! But Balance the “Comfort Zone” and the “Danger Zone”
Nature can be unpredictable, and that unpredictability can feel intimidating at first, which is why it’s so important to introduce outdoor experiences in a way that strikes a balance between safety and challenge. The goal isn’t to eliminate all risk, but to avoid situations that feel unsafe or discouraging.
Think of it like a spectrum:
- Comfort Zone: Familiar, low-stress activities – like walking in the neighborhood, playing in the backyard, or biking in a park – that increase comfort outdoors.
- Growth Zone: Activities like hiking a trail, trying out a sport like rock climbing or paddleboarding, or joining an outdoor program can feel exciting without being overwhelming. They offer just enough challenge to spark curiosity and build resilience.
- Danger Zone: This is where things tip into discomfort or risk—whether that’s physically (like swimming in deep, unsupervised water) or emotionally (like being pushed too far outside of their social or physical comfort limits).
Helping teens navigate these zones means paying attention to their cues. If they’re bored, they might be stuck in the comfort zone. If they’re shutting down or refusing to participate, they may have been pushed too far. But when you find that sweet spot of the growth zone, you create space for growth, adventure, and a real sense of accomplishment.
6. Encourage Outdoor Activities That Align With Their Interests
Telling a teen to “just go outside” might feel as vague and uninviting as saying “go do something.” Without a clear purpose or connection, they may not know where to begin – or worse, they’ll assume it’ll be boring!
Here are a few ways to tailor outdoor time to different personalities:
- For social kids: Lean into their love of connection. Organize playdates or group hikes, plan a neighborhood scavenger hunt, or sign up for a local team sport. Outdoor experiences that involve peers can make the whole thing feel less like “getting outside” and more like “hanging out with friends.”
- For tech-savvy kids: Bring their love of gadgets into the wild. (See Strategy #7 below.)
- For creative kids: Encourage painting or sketching wildlife, or writing poems or short stories inspired by what they see and hear around them. Nature is full of color, texture, and mystery – the perfect fuel for imagination.
By meeting kids where they are and expanding outward from their interests, you’re not just getting them outside—you’re helping them discover that nature can be a place of joy, creativity, and connection.
7. Bridge the Digital and Natural Worlds
Instead of battling screens, why not use them as a springboard for real-world exploration? There are plenty of apps designed specifically to make outdoor time more interactive, educational, and just plain fun.
Here are a few outdoor apps that can turn a walk in the park into an adventure:
- Geocaching: It’s like a real-life treasure hunt using GPS. There are hidden caches tucked away in cities, parks, and trails all over the world. The thrill of the search—and the surprise of what you might find—can make even a familiar neighborhood feel like uncharted territory.
- iNaturalist: Snap a photo of a plant, tree, insect, or mushroom, and this app helps you identify it. Turn it into a game—could you survive in the wild? Which plants are edible? What kind of tree shades your backyard? It’s learning, disguised as discovery.
- AllTrails: This app turns your phone into a pocket-sized trail guide. With GPS-aligned maps and reviews, it takes the guesswork out of finding a good path to hike or bike, helping even first-timers feel confident exploring new terrain.
- Star Walk: Lay back under the night sky and use this app to identify constellations, planets, and stars in real time. Suddenly, stargazing becomes an immersive, awe-inspiring experience.
- Merlin Bird ID (Cornell Lab): Hear birdsong and wonder what it is? Record it, and Merlin will help you identify which feathered friends are singing nearby. It’s like Shazam, but for birds—and it brings a quiet kind of magic to your outdoor time.
These apps can ignite curiosity, build confidence, and help them see the outdoors not as a place they have to go, but one they want to explore.
8. Reflect on Outdoor Experiences
After an outdoor activity, don’t just rush back into daily routines—take a moment to pause and talk about it. What was fun? What felt a little challenging? Would they want to do it again, or try something different next time?
These moments of reflection help teens process their experiences and build positive associations with being outside. By giving them space to share their voice and feelings, you’re reinforcing that outdoor time isn’t just another box to check; it’s something valuable, meaningful, and worth doing again.
