Raising Good Humans: The Huge Impact of Environmental Neuroscience with Dr. Marc Berman
Episode Release Date: August 8, 2025
Introduction to Environmental Neuroscience
In this enlightening episode of Raising Good Humans, Dr. Aliza Pressman welcomes Dr. Marc Berman, the pioneer behind the field of environmental neuroscience. Dr. Berman delves into how our external physical environments, particularly natural settings, significantly influence our cognitive, physical, and social well-being.
Understanding Environmental Neuroscience
Dr. Berman defines environmental neuroscience as the intersection of environmental psychology and cognitive neuroscience. This field explores how different physical environments affect our brain function and behavior. He emphasizes that humans often underestimate the profound impact their surroundings have on their cognitive abilities and overall behavior.
Dr. Mark Berman [01:23]: "We have so much control over the physical environment that we often forget it can profoundly impact our behavior and brain functioning."
The Genesis of Environmental Neuroscience
Dr. Berman recounts the inception of his research journey, inspired by Professor Steve Kaplan's Attention Restoration Theory at the University of Michigan. This theory posits that interacting with natural environments can restore our ability to focus and direct attention.
Dr. Mark Berman [02:44]: "At the time, it seemed like the only way to really improve attention might be through pharmacological intervention or rigorous brain training exercises."
Groundbreaking Studies and Findings
To test the theory, Dr. Berman and his team conducted rigorous studies comparing the effects of walks in nature versus urban environments on attention and memory. Their findings were compelling:
- Nature Walks: Participants showed a 20% improvement in attention and memory immediately after a 50-minute walk in a natural setting.
- Urban Walks: No significant cognitive improvements were observed.
Moreover, even shorter interactions with nature, such as viewing nature photographs for 10 minutes, yielded measurable benefits, albeit slightly less pronounced than actual nature exposure.
Dr. Mark Berman [05:05]: "People improved in their memory and attention by about 20% after the walk in nature, but didn't really show any significant improvement after walking in the urban environment."
Practical Applications for Daily Life
Dr. Berman offers versatile strategies for integrating nature into daily routines, especially for parents who may find it challenging to access natural settings regularly:
- Nature Walks: Aim for at least 20 minutes in a natural environment.
- Nature Imagery: Incorporate nature photographs or artwork with fractal patterns into living and workspaces.
- Indoor Plants: Even artificial plants can mimic natural patterns and provide cognitive benefits.
- Nature Sounds: Listening to recordings of nature can supplement visual exposure.
- Vacation Choices: Opt for vacations in natural settings rather than urban destinations to maximize cognitive restoration.
Dr. Mark Berman [06:32]: "If you can't get out to the park, bring plants into your home, even if they're fake plants. They mimic the patterns of nature and can be beneficial."
Maximizing the Benefits of Nature Exposure
The timing and method of nature exposure are crucial for reaping maximum benefits:
- Duration: While a 50-minute walk showed significant benefits, shorter durations like 15-20 minutes can still be effective.
- Consistency: Aiming for about two hours of nature exposure weekly is recommended for sustained cognitive benefits.
- Attention Restoration: Nature serves as a restorative break, especially during times of directed attention fatigue, such as post-lunch hours when focus wanes.
Dr. Mark Berman [12:53]: "When you can't focus, you're having maybe you're a little bit irritable. That's a good time to try to take the break in nature."
Impact on Parents and Children
Nature interactions offer substantial benefits for both parents and children. Even if children initially resist nature activities, the cognitive improvements are evident:
- Children: Enhanced attention, better self-control, and increased impulse control.
- Parents: Improved focus and reduced irritation, fostering a more harmonious family environment.
Notably, Dr. Berman highlights that even if the nature experience isn’t enjoyable, the cognitive benefits persist.
Dr. Mark Berman [19:01]: "Even if there's pushback and it's uncomfortable, the cognitive benefits for the children remain."
Nature in Built Environments
Beyond personal practices, integrating nature into public and communal spaces is essential. Dr. Berman envisions a "nature revolution" where cities incorporate more green spaces, walkable areas, and biophilic design elements:
- Biophilic Design: Incorporating natural patterns and elements into architecture and urban planning.
- Connected Parks: Ensuring parks are accessible and interconnected to facilitate regular nature interactions.
- School Integration: Allocating substantial time for children to engage with nature during school hours.
Dr. Mark Berman [30:59]: "We need to start being creative, like having huge hanging green walls on skyscrapers, bringing more nature into our built environments."
Clutter, Organization, and Cognitive Function
Environmental neuroscience also examines how the organization of our spaces affects cognition:
- Organization vs. Creativity: A clean workspace can enhance altruistic behaviors, while a bit of mess can foster creativity.
- Optimal Nature Integration: Approximately 10-20% of a space can be dedicated to nature (plants or nature-inspired designs) without causing clutter.
Dr. Mark Berman [46:38]: "If your space is more than 20% filled with nature elements, it might start to feel cluttered and counterproductive."
Broader Implications and Future Directions
Dr. Berman emphasizes that access to nature should be considered a necessity rather than a luxury. He advocates for policy changes and urban planning that prioritize natural environments to enhance public cognitive health and well-being.
Dr. Mark Berman [49:11]: "It's not exactly a luxury. We can't be our best functioning humans without having these interactions with nature."
Conclusion and Takeaways
This episode underscores the critical role that natural environments play in enhancing cognitive functions like attention and memory. Dr. Berman provides actionable insights for integrating nature into daily life, emphasizing that even minimal interactions can yield significant benefits. For parents striving to foster optimal cognitive development in their children, incorporating nature is not just beneficial but essential.
Dr. Aliza Pressman [49:15]: "Thank you so much. This is so fascinating. I have changes that I'm going to make today."
Key Quotes:
- Dr. Mark Berman [01:23]: "We have so much control over the physical environment that we often forget it can profoundly impact our behavior and brain functioning."
- Dr. Mark Berman [05:05]: "People improved in their memory and attention by about 20% after the walk in nature..."
- Dr. Mark Berman [12:53]: "When you can't focus, ... that's a good time to try to take the break in nature."
- Dr. Mark Berman [19:01]: "Even if there's pushback and it's uncomfortable, the cognitive benefits for the children remain."
- Dr. Mark Berman [30:59]: "We need to start being creative, like having huge hanging green walls on skyscrapers..."
- Dr. Mark Berman [49:11]: "It's not exactly a luxury. We can't be our best functioning humans without having these interactions with nature."
By understanding and applying the principles of environmental neuroscience, parents and individuals can create environments that not only nurture children’s development but also enhance their own cognitive and emotional well-being.