Quick. Easy. Meaningful. No need to rush into the week—try barefoot grounding (also known as “earthing”), a simple practice that encourages us to slow down and feel the world beneath our feet.

All you need to do is take off your shoes, find a patch of grass, sand or soil, and spend a few quiet minutes standing or walking barefoot. For obvious reasons, a clean, litter-free spot makes the experience a lot more enjoyable (nobody wants an unexpected piece of rubbish underfoot!).

Appreciate the feeling of grass beneath your feet or sand between your toes. Take five deep breaths, notice what you can see, hear and smell, and allow yourself to be fully present in the moment.

Beyond the calming effect of simply spending time outdoors, barefoot grounding may support relaxation and better sleep quality.

Barefoot grounding is a reminder that reconnecting with nature doesn’t always require a big adventure – it’s right there beneath your feet.

Tuesday: A Walk with Purpose- Act

On your regular walk or run this week, why not try plogging, the Scandinavian trend of picking up litter while you exercise?  You get the physical benefits of movement while enjoying the satisfaction of leaving a place better than you found it.

Grab a bag before you head off and dispose of the litter responsibly when you reach a bin. If you track the distance you cover and the amount of litter you collected, you can challenge your friends or family to beat your score!

Wednesday: Birdwatching in Your Backyard—Notice

You don’t need to travel far for a wildlife encounter. Australia’s birdlife is incredibly diverse, and your backyard or nearest green space is likely home to more species than you’d expect. Spend 20 minutes outside, slowing down and looking around. See how many different birds you can spot and try identifying them using the free Merlin Bird ID app (a bit like Pokémon GO for bird lovers!).

Birdwatching can quickly become a form of meditation, tuning you in to the sounds, movements and details of the world around you. Fair warning—you might get hooked! If you do, submit your sightings to BirdLife Australia’s eBird database to contribute to citizen science while keeping track of your observations.

As you explore, take note of what makes the area a good home for birds. Is there plenty of native vegetation for shelter? Insects and plants for food? Water nearby?
Keeping these spaces clean helps protect the habitats birds rely on every day. Even small pieces of litter can have an impact. Some birds use materials like plastic in their nests, which can create risks for themselves and their chicks.

Thursday: Bushwalk or Nature Trail—Immerse

Did you know Australia is home to more than 600 national parks? Chances are there’s one within reach—or if not, a local reserve or walking track offers many of the same benefits.

You may have heard of the Japanese practice of forest bathing (shinrin-yoku), which encourages people to slow down and mindfully immerse themselves in nature. Research suggests that spending time in natural environments can reduce stress, clear the mind and promote relaxation, plus walking provides valuable physical benefits.

Find a local trail, leave your earphones behind, and let nature do the rest. Notice the details you usually rush past: the texture of the bark, the shape of the leaves, the scent of the bush, or the tiny fungi and insects making their home along the track.

Remember to leave behind only your footprints and take only photos. This means taking all your rubbish with you, while leaving natural treasures like shells, rocks and bark where they belong rather than taking them home as souvenirs. Keeping trails clean and undisturbed helps protect the plants, animals and ecosystems that make these places so special. You can also consider rating and reviewing the trail on AllTrails to help others discover great places to explore.