Get outside every day for 30 days

The protocol

1. Days 1–5

   Morning light, no equipment

   • Within an hour of waking, go outside for 10 minutes. Overcast counts. Through a window doesn't.
   • Leave the phone inside, or at least in your pocket. Look at things further than five metres away.
   • No walk required. Standing on a doorstep with a coffee is a complete session.
2. Days 6–12

   Anchor it to something you already do

   • Attach the 10 minutes to a fixed thing: first coffee, the school run, the dog, the walk to the bins and further.
   • Add a second outdoor stint after lunch, even 5 minutes. Two doses beat one long one for how the day feels.
   • Sort your gear once: a coat you don't mind ruining and shoes you can put on without thinking about it.
3. Days 13–19

   Go longer, go somewhere

   • Take one stint to 30 minutes and walk somewhere with trees, water, or a view. Green space does more than a car park.
   • Do one stint in bad weather deliberately. The weather is almost never the actual obstacle.
   • Notice what your head is like on the way back versus the way out.
4. Days 20–26

   Make it useful, not extra

   • Move something outdoors: a phone call, a podcast, a problem you're stuck on, a coffee with someone.
   • Ten minutes outside after any frustrating hour, as a reset rather than a chore.
   • Target: outside on all seven days, at least twice on three of them.
5. Days 27–30

   Set the floor and keep it

   • Define your minimum: 5 minutes on the doorstep, in the rain, in a dressing gown. That counts, always.
   • Pick the one anchor you'd keep if you could only keep one. Usually it's the morning.
   • Plan for winter now: a coat by the door and a fixed slot beats good intentions in December.