How to Balance the Mind: A Simple, Nature-Based Practice for Children – Bioray

By Stephanie Ray, BCN, Board Certified Naturopath & Mom

Learning fatigue is real for our children—and teens. Their brains are asked to stay focused for long periods of time, often without enough rest or recovery for the nervous system. When learning becomes harder, emotions run higher, or motivation fades, it’s often a sign that the mind needs a different kind of support.

There are times when stepping away from single-focus activities isn’t avoidance—it’s essential. Most children need a parent’s help learning how and when to reset their attention in a healthy way.

Based on the work of Stephen and David Kaplan on directed attention, balancing the mind has far-reaching benefits for lifelong learners¹. When directed attention is overused—such as during schoolwork, screen time, or structured tasks—the brain becomes fatigued. Focus declines, frustration increases, and learning can feel like a struggle instead of a process.

Time in nature offers something restorative. It helps bring the mind back into balance by encouraging diffuse thinking—a relaxed, open mental state that allows the nervous system to reset. Research continues to show that children need both directed focus and diffuse attention to develop a healthy, sustainable relationship with learning².

What Is Diffuse Thinking?

Diffuse thinking is a gentle, non-effortful state of awareness. It allows the brain to soften, wander, and recover without pressure. For children and teens, this type of thinking supports:

Nervous system regulation
Emotional resilience
Reduced learning fatigue
Improved focus after rest
Creativity and problem-solving

Diffuse thinking is especially important during periods of academic stress, emotional overwhelm, or mental overload.

A Simple Practice to Balance the Mind

For Children & Teens

Step 1: Change the Environment

Go outside with your child or teen—to a park, beach, backyard, or even a patio with a potted plant. Nature doesn’t need to be dramatic to be effective. Consistent, gentle exposure matters.

Step 2: Make Space for the Mind

Invite your child to let whatever thoughts are present simply be there. Busy thoughts, worried thoughts, repetitive thoughts—all are okay. Let them know this is normal.

Ask your child what they notice in the moment, without trying to fix or redirect anything. Often, when thoughts are given space, they begin to settle on their own.
(If you’ve practiced mindfulness meditation, this will feel familiar.)

Step 3: Introduce Soft Fascination

After about five minutes, gently guide attention outward. Ask your child to notice something subtle:

The wind on their face
Clouds moving overhead
Leaves rustling
The texture of a rock or patterns in water

These “soft fascinations” give the brain something to rest on without effort or demand. This creates a mental environment with no cognitive pollutants—no pressure, no performance. Mental restoration begins here. This step can last anywhere from five to thirty minutes.

Step 4: Return to Gentle Focus

When the time feels right, re-engage with your child. Reflect together on goals, plans, or upcoming tasks—small or large. This helps the mind transition back into directed attention with more clarity and calm.

Stress often softens. Perspective returns. The mind feels balanced again and ready for the next round of learning.

Why This Practice Supports Learning & Emotional Health

This simple, repeatable practice helps children and teens:

Reduce learning fatigue
Support focus and attention
Regulate emotions
Strengthen nervous system resilience
Build a healthier relationship with learning

Over time, children begin to recognize when their minds need rest—and how to give it.

A Note for Parents

As parents, our own “single focus” is often centered on our children’s success and future happiness. But we’re allowed to pause too. Practicing moments of diffuse focus ourselves helps us respond with more patience, clarity, and perspective.

Sometimes the most supportive thing we can offer our children—and ourselves—is a breath, a change of scenery, and permission for the mind to rest.

References

¹ Stephen Kaplan. The Restorative Benefits of Nature: Toward an Integrative Framework. Department of Psychology, University of Michigan.
https://willsull.net/la270/LA_270_Readings/LA_270_Readings_files/Kaplan%201995.pdf

² Barbara Oakley. A Mind for Numbers: How to Excel at Math and Science. Penguin Group, 2014.