Forest Therapy and ADHD

How Does Forest Therapy Benefit Those With ADHD?

I lay on a mossy log at sunset, under the thoughtful watch of a compassionate guide, with the gentle invitation to watch the clouds. My brain, usually buzzing with conversations and self-criticisms, started to quieten. My body, usually fizzing with agitation and restlessness, started to relax. This was one of a series of nature-connection prompts, or ‘invitations’, where it was emphasised that there was no ‘right way’ to engage. This is how I came to the practice of Forest Therapy, and its potential for managing symptoms of ADHD.

Forest Therapy (also known as forest bathing or shinrin-yoku) is a practice rooted in sensory immersion and mindful engagement with nature. It originated in Japan in the 1980s, when government-led studies found that spending two hours mindfully walking in a forest could lower blood pressure, reduce cortisol levels, and improve focus and memory. Since then, further research has linked Forest Therapy to a wide range of benefits, including improved mood, better cardiovascular health, and enhanced energy and sleep quality. When explored through the lens of ADHD, its benefits become especially compelling.

ADHD, or Attention Deficit Hyperactivity Disorder, is a form of neurodivergence estimated to affect around 3-4% of the UK population. However, many individuals who do not identify with the label still relate to some of its traits. According to the NHS, ADHD is characterised by difficulties with sustaining attention, managing hyperactivity, and controlling impulsive behaviours.

Drawing on a range of research and theoretical perspectives, this essay explores how Forest Therapy can serve as a complementary intervention for ADHD by restoring attention, stimulating the brain’s reward system, supporting emotional regulation, and providing an affirming session structure.

Attention Restoration

A core component of ADHD, particularly in women, is ‘inattentiveness’: difficulty sustaining directed attention, remembering things, and filtering distractions. Attention Restoration Theory (ART), developed by environmental psychologists Stephen and Rachel Kaplan (1980s–1990s), can be particularly useful in gauging how Forest Therapy can help manage inattentiveness.

ART proposes that there are two distinct types of attention: Directed Attention (the effortful kind we use for focused work, navigation, and organisation, which easily tires out), and Soft Fascination (an effortless captivation and wonder we often experience in response to natural stimuli). It suggests that natural environments engage our Soft Fascination and therefore replenish mental focus after fatigue from Directed Attention.

They describe four qualities of a restorative environment: being away (psychological distance from demands), extent (immersive settings), fascination (effortless, involuntary attention), and compatibility (alignment with personal intentions and capabilities). For true compatibility, the environment should not be distracting or highly stimulating; it should not create a deficit of information, expose participants to physical or emotional danger, evoke a sense of duty or obligation, create a discrepancy between how participants feel and what they are asked to do, or present any difficulty. In essence, it should offer ease, safety, and the freedom to follow curiosity.

As directed attention is chronically taxed in ADHD, ART suggests that natural environments can support attention restoration through effortless, involuntary engagement. The quality of ‘being away’ offers respite from sensory overload, which often arises when the ADHD brain struggles to process excessive environmental input.

This is supported by research from Kuo and Faber Taylor (2004, 2008), who found that children with ADHD consistently demonstrated better concentration, impulse control, and reduced symptom severity after spending time in outdoor, green spaces compared with urban or indoor environments. Even a 20-minute walk in a park produced measurable improvements in attention, indicating that regular “green time” may serve as an accessible and effective complement to conventional ADHD treatments. The same principle can be extended to adults through Forest Therapy, which offers a practical way to explore attention restoration.

Reward Circuitry

Beyond attention, Forest Therapy may also stimulate the brain’s reward system, which is also implicated in ADHD. Central to the brain’s reward circuitry is the neurotransmitter dopamine. When we experience something pleasurable or rewarding, our brain releases a surge of dopamine in areas such as the ventral tegmental area (reward and pleasure), the amygdala (emotions), and the prefrontal cortex (focus and planning), which incentivises us to repeat the behaviour.  Research shows that ADHD is linked to dysregulation in dopamine pathways (Blum et al, 2008, Volkow et al., 2009, Grace 2016), affecting reward processing, motivation, and working memory. This is why many individuals with ADHD struggle to find satisfaction in everyday activities, often resulting in extreme behaviours and a significantly higher risk of substance abuse (Rehabs UK).

In Nature’s Pathway on Human Health, Chong Chen describes how contact with nature activates the brain’s reward circuitry, which in turn, activates the dopamine neurotransmitter system and enhances memory and motivation. Supporting this, Kim et al’s (2010) used fMRI scans to show that viewing images of natural environments activated the same reward-related brain regions (those typically stimulated by monetary rewards, enjoyable music, or images of loved ones) more strongly than images of urban settings.

This research illustrates how time in nature can be a rewarding experience, providing mental stimulation and satisfaction in a safe and enjoyable way, which can be harnessed in a Forest Therapy session. A skilled Forest Therapy practitioner emphasises that there is no goal or expected outcome, unlike other outdoor activities such as hiking, running, or cycling, which rely on measurable progress. Instead, by inviting curiosity and tapping into the intrinsic pleasure of nature, sessions can help stabilise motivation and offer a sense of satisfaction that is intrinsic rather than performance based. The absence of external pressure also supports emotional well-being, another area where Forest Therapy can be beneficial for those with ADHD.

Emotional Regulation

The NHS’s Adult Psychiatric Morbidity Survey (2005) reports a strong correlation between ADHD and common mental health conditions such as anxiety and depression. Several factors may contribute to this overlap, including the frustration associated with executive function challenges that impair daily self-management, and the low self-esteem and burnout that can result from navigating a world not designed for neurodiverse needs. In addition, the constant mental restlessness characteristic of ADHD can lead to intrusive thoughts and patterns of rumination, further compounding emotional distress.

While the comorbidity of ADHD and mental health difficulties is nuanced and multifaceted, with no single cause or cure, numerous studies have shown that spending time in nature is beneficial for emotional well-being. This suggests that a well-informed Forest Therapy session can help relieve these symptoms and nurture self-esteem.

For example, Komori et al. (1995) found that exposure to citrus phytoncides could uplift mood more effectively than antidepressants in some cases. Similarly, Li (2012) observed that two-hour forest walks in Tokyo reduced anxiety, depression, anger, and fatigue among participants. Bratman et al. (2015) also demonstrated that walking in nature decreased activity in the subgenual prefrontal cortex, a brain region associated with rumination and self-criticism.

Together, these studies highlight how nature can soothe emotional dysregulation and promote positive mood states. These psychological and emotional shifts become especially meaningful when translated into the optimal structure of a Forest Therapy session.

Session Structure

Joe Harkness, author of Neurodivergent, By Nature (2024), suggests that for many neurodivergent people, the natural world offers a sense of belonging, balance, and sensory freedom often lacking in environments built for neurotypical norms. Building on this idea, I believe that a well-structured Forest Therapy session can provide an affirming space for individuals with ADHD.

Forest Therapy Sessions consist of a short mindful walk in nature, where insights into nature connection and human wellbeing are shared, followed by a series of ‘invitations’, and closed with a sharing circle. I have personally found the optimal flow of sessions to be particularly affirming for ADHD minds, creating a balance of predictability and curiosity that feels naturally aligned with how our minds work.

For instance, people with ADHD often experience heightened sensory sensitivity. This may exacerbate the psychological effects that take place when people are exposed to noise, such as increased heart rate, blood pressure, and stress hormone levels (Clark & Standfeld 2007: Recio et al, 2016, Munzel et al, 2017). The first foundational invitation in a Forest Therapy session is the ‘Sensory Invitation’: a guided meditation that facilitates participants' contact with each of their senses, and by extension, their natural surroundings. Directing attention to a single sense at a time, such as the sound of rustling leaves or the feel of air on the skin, in a quiet and calming environment, creates a non-overwhelming sensory experience that may be beneficial to ADHD participants.

Furthermore, for many people with ADHD, stillness can amplify restlessness, which makes traditional mindfulness practices difficult. The second foundational invitation in a Forest Therapy session is ‘Motion Invitation’, where participants are invited to spend time walking slowly through their environment, paying silent attention to what’s in motion. This invitation provides a physical outlet, while still cultivating a space to slow down, bring awareness to the breath and bodily sensations, and engage soft fascination.  These two foundation invitations are repeated in every session to foster a sense of familiarity and predictability. This is particularly important for creating psychological safety for those with ADHD, who often struggle with transitions, decision fatigue, and unstructured tasks.

The foundation invitations are followed by ‘Exploratory Invitations’: open-ended explorations that respond to the chosen location and create a safe space for soft fascination, for example, ‘‘find a spot to watch the clouds and notice their changing shapes’’ or “find a tree you feel particularly drawn to and spend 10 minutes connecting with it’’. This phase leverages the novelty-seeking, curiosity, and creative thinking strengths often associated with ADHD, transforming them into an embodied form of exploration rather than distraction.

All invitations should be purposefully simple in their wording, to reinforce self-efficacy: there is no “wrong way” to participate. This can help reduce self-criticism and performance anxiety, which, as we have explored, can be prevalent in those with ADHD. Therefore, Forest Therapy sessions offer an effective scaffold for balancing structure with freedom, providing an affirming space where neurodivergent ways of thinking are valued.

Conclusion

Ultimately, Forest Therapy offers an evidence-based approach to addressing key challenges associated with ADHD, including attention fatigue, reward deficiency, emotional dysregulation, and low self-esteem. While not a standalone treatment, it provides a safe, accessible, and enjoyable form of complementary care that can sit alongside medical and behavioural interventions.

I intend to integrate these findings into my own Forest Therapy practice, encouraging neurodiverse individuals who may usually be discouraged by mindfulness and meditative practices by emphasising that the aim isn’t to suppress restlessness or force focus, but to create the conditions where attention is effortlessly held and your natural curiosity is nourished.

Returning to that mossy log where this reflection began, I can now situate my firsthand experience within the broader body of evidence explored throughout this essay. Forest Therapy, I believe, holds profound potential for those with ADHD or for anyone who recognises aspects of its traits to find calmness and self-acceptance within the natural world.

References available upon request

If you’re interested in exploring other natural support for managing ADHD, Helen Gunn at Willow & Stone Reflexology offers ADHD-informed reflexology sessions for women. You can find her at @willowandstonereflexology on Instagram or https://willowandstone.studio/.