We can all benefit from what scientists call a “green prescription,” or time spent connecting with nature. Studies show that focusing on the natural world can help reduce stress and improve your well-being – and that observing birds in particular can be a big boost to mental health. But what if your time is limited? The good news is that there are many ways to use birding to relax or recharge, whether you have just a few minutes during a busy workday, or if you want to make a longer commitment. Learn some simple ways to mellow your mood in 5 minutes, an hour, a day, a season, and a year.

Five Minutes

Tuning in to bird songs can be a quick way to reset from stress, even when you are indoors. Pick a comfy chair, grab your headphones, and unwind to a bird song recording, or listen to audio snippets on your favorite online birding guide (for example, at All About Birds). If it’s an option, you can simply open your window when birds are actively singing outside, especially during late spring and early summer.

An Hour

Settle in for some “sit spot” birding. Find a quiet location close to work or home, ideally a place you can visit regularly, and sit for a period of observation. Staying still in one place can help you notice more details about your natural surroundings, and as birds become more comfortable with your presence, you may witness different behaviors and interactions. Keeping a journal can be useful to fine tune your awareness while enjoying the free time.

A Day

Invite someone to go birding with you. Organizing an outing with a buddy or group is very different from contemplative solo birding, but both are good practices, explained Deja Perkins, an urban ecologist who leads birding outings in North Carolina. “There are stress-relief benefits from being in a community and having conversations,” Perkins said. And if you would prefer to join an existing activity, check out your local parks, nature center, and Audubon chapter to see what birding activities are scheduled that you can attend.

A Season

Learn more about seasonal activities of birds, including spring and fall migration, summer nesting activities, and winter plumages, for example. Pick a favorite bird or a species of special interest to you and learn more about what it is doing during different seasons. Environmental psychologist Miles Richardson at the University of Derby explained that people connect more to the natural world when they can find a special meaning in the wildlife they encounter.

A Year

Create and maintain something that will benefit birds. Many studies have found that caring for others boosts our deeper sense of purpose, and the same goes for compassionate care for wildlife. By planting a flower garden for hummingbirds and finches, or keeping a feeder and bird bath well-stocked will benefit a variety of birds – and yourself. While that care takes effort – you need to keep feeders and bird baths clean to protect the health of birds, and stocked with food and fresh water, your efforts can offer enduring rewards as you observe birds as they thrive thanks to your contributions.

This article was based on a piece published in the Fall issue of Audubon magazine, which you can access online at Five Ways to Connect With Nature and Boost Your Mood No Matter Your Schedule | Audubon