Dr. Marc Berman on Huberman Lab: How Nature Restores Focus

Nature restores depleted attention via involuntary attention systems; Berman covers fractal patterns, optimal break timing, and urban vs. nature brain effects.

Andrew HubermanhostMarc Bermanguest

Jul 14, 20252h 11mWatch on YouTube ↗

EPISODE INFO

Released: July 14, 2025
Duration: 2h 11m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

My guest is ⁠Dr. Marc Berman, PhD⁠, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health. Episode show notes: https://go.hubermanlab.com/KO7TQWc *Thank you to our sponsors* AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Dr. Marc Berman* University of Chicago academic profile: https://voices.uchicago.edu/bermanlab/berman Nature and the Mind (book): https://amzn.to/4kx4oml Lab Website: https://voices.uchicago.edu/bermanlab Papers: https://scholar.google.com/citations?user=zCT_0OQAAAAJ&hl=en X: https://x.com/EnvNeuroLab *Timestamps* 00:00:00 Marc Berman 00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory 00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature 00:11:26 Sponsors: Helix Sleep & BetterHelp 00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus 00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments 00:21:31 Nature, “Softly Fascinating Stimulation”, Fractals 00:27:12 Nature Images & Sounds, Cognitive Benefits 00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics 00:40:44 Time Perception & Nature; Art Galleries 00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature 00:52:47 Sponsors: AG1 & Our Place 00:55:59 Nature, Time & Widening Attention; Fractals & Nature 01:02:21 Nature vs Urban Environments & Brain, Social Media & Attention 01:09:44 Depression & Rumination, Mental Well-Being, Attention & Nature 01:14:56 Sleep vs Wakefulness; Protecting Attention, Social Media 01:24:44 Sponsor: LMNT 01:26:19 Impulsivity, Texting & Attention, Meditation vs Nature Restoration 01:33:10 Passive Restorative vs Passive Depleting Activities, “Mental Obesity”, Shrinking Attention Span 01:37:31 Kids, Phones, Tool: Nature Free Play; Social Happy Hour, Tool: Solitary Nature Breaks 01:45:30 Physical Health Benefits of Nature, Trees & Indoor Greenery; Aquariums 01:53:26 Thoughts, Feelings & Physical Spaces, Biophilic Design, Bringing Nature Indoors 02:01:03 Nature Breaks, Incorporating Nature into Schools, Work, Home & Cities; Forest Bathing 02:09:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

SPEAKERS

Andrew Huberman
host
Marc Berman
guest

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman and Marc Berman, Dr. Marc Berman on Huberman Lab: How Nature Restores Focus explores daily Nature Doses Restore Focus, Curb Stress, Transform Brain And Health Andrew Huberman and environmental neuroscientist Dr. Marc Berman unpack how physical environments—especially natural ones—directly shape attention, mood, cognition, and physical health. They distinguish between ‘directed attention’ (effortful, limited, easily fatigued) and ‘involuntary attention’ (effortless, automatically captured), arguing that modern digital life chronically depletes the former. Berman presents decades of research showing that even modest, brief exposure to nature—walks, views, sounds, images—can restore attention, improve working memory by ~20%, reduce rumination, and correlate with lower rates of stroke, heart disease, and diabetes. They outline practical, science-based protocols for incorporating “microdoses” of nature into daily life and advocate redesigning homes, schools, cities, and work schedules to treat nature not as a luxury amenity, but as a cognitive and health necessity.

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