The 20-Minute Reset: How a Short Walk in the Sun Changed My Mindset

There was a time when I thought the only way to feel better was to do something big—a full spa day, a weekend getaway, or a deep therapy session. But lately, I’ve discovered something so small and simple, it almost felt silly at first: a 10- to 20-minute walk in the sun.

And it works.

On days when everything feels too loud or heavy—emails piling up, kids arguing, my own thoughts swirling—I step outside. No headphones, no phone calls, just me, the sound of birds, and the warmth of the sun on my skin. At first, I started doing it because I read somewhere that sunlight helps regulate your mood. I didn’t expect much. But I felt it immediately.

The science backs it up—sunlight helps your body produce vitamin D, which plays a role in serotonin production, the chemical in your brain that helps you feel calm and focused. Plus, the gentle movement of walking boosts circulation and signals to your nervous system that you’re safe, grounded, and okay.

But here’s what really made it stick: It became my daily reset.

Those 20 minutes outside feel like a pause button for the chaos. It’s not about burning calories or hitting a step goal. It’s about breathing. Feeling the sun on my face. Letting my shoulders drop and my mind unclench.

Some days, I find clarity out there. Other days, I just get a break from the noise in my head. And that’s enough.

If you’ve been feeling stuck, heavy, or overwhelmed, I highly recommend it: walk out your front door, turn your face to the sky, and just go. No pressure, no destination. Just a few minutes in the sun to remind your body and brain that you’re still here—and that’s something worth honoring.