Nature On The Inside

Nature On The Inside

BY ELIZABETH YUKO

As a child growing up in rural Ohio, in a house surrounded by woods, I longed for big-city life. Instead of drawing pictures of grassy, rolling hills at sunset, I drew city skylines and apartment buildings like the ones I saw on Sesame Street. Thirty-something years later — and now diagnosed with ADHD — I live in one of those New York City apartment buildings. But now I daydream about spending time in nature. 

When I first moved into and decorated my Queens studio 12 years ago, I leaned into what made me feel calm, focused, and energized: an earthy green color on the walls, natural wood furniture and floors, and sheer curtains that allowed natural light to flood in through my tall windows. Though I didn’t know it at the time, I instinctually incorporated elements of biophilic design into my living space — something that I also didn’t realize benefitted me as a neurodivergent.  

If you haven’t come across the term before, “biophilic design” refers to creating indoor environments that allow and encourage reconnection with nature. “Biophilia” combines 2 Greek words: bio (life) and philia (love). The style has been gaining traction in recent years both in homes and workplaces, as there has been more awareness of the mental and physical benefits of spending time in nature. 

With its tendency to seek out natural rhythms, pacing, and sensory regulation, the neurodivergent mind is made for nature. Biophilic design lets us bring nature into our indoor spaces, so we can reset, recharge, and relax.

So, what happened to our relationship to the natural world? At what point did we all become inside kids? 

“The Industrial Revolution really disconnected our ability to be grounded in our environment,” says Piper Hutson, Ed.D., an adjunct professor at Lindenwood University and expert on neuroinclusive design. “[Now] we notice there is a return to that need to connect with the regulation abilities of things akin to nature.”

This is especially true for people with sensory sensitivities, who may find their workplace — and even their own home — overwhelming and overstimulating. In fact, research shows that spending time in nature can have noteworthy sensorimotor, emotional, and social benefits for neurodivergent folks.

“Neurodivergent brains are processing sensory information at a greater rate than neurotypicals, and have to use cognitive energy to determine whether lights, sounds, and everything else we interact with is positive or negative,” Hutson says. “Nature allows the opportunities to regulate and remind the brain during those times to deescalate the nervous system activation.”

Unfortunately, not everyone has access to the outdoors — to hike or garden, for example — on a daily basis. Biophilic design allows us to bring in some of the natural world to our indoor lives. Here’s how to make it work in your life. 

Bringing Nature Home And To Work

Our home is supposed to be our sanctuary and escape from the rest of the world. But according to Fatemeh Aminpour, Ph.D. — a research fellow at the City Futures Research Centre in Sydney, Australia, and expert in inclusive design — conventional home environments may be overwhelming for people with sensory sensitivities. From bright bathroom lights, to noisy appliances, to overly fragrant laundry detergent, “normal” things in our home can make us feel uncomfortable and unsettled.

Biophilic design may help, Aminpour says, as it can create a calming and supportive atmosphere. “Natural elements can reduce stress, enhance focus, and provide sensory regulation, making home a more comfortable and restorative space,” she explains.

Meanwhile, work environments “often demand prolonged periods of directed attention, which can lead to mental fatigue, especially for neurodivergent employees who may already struggle with executive function and sensory regulation,” Aminpour explains. On top of that, these settings can also be overstimulating, with artificial lighting, repetitive patterns, and noise contributing to sensory overload, she says. 

Not only can biophilic design in the workplace “improve concentration, reduce anxiety, and support goal-directed behavior,” Aminpour says, but it can also “enhance cognitive performance and job satisfaction for neurodivergent employees.”

The Elements Of Biophilic Design

Whether it’s used in a home or a workplace, there are certain common components of biophilic design that can be incorporated into a space and are especially beneficial for the neurodivergent mind. This isn’t some kind of checklist where you have to include everything in order for it to count; instead, think of these as inspiration for ways to bring the outdoors indoors: 

Plants

The easiest way to bring biophilic design into your home or workplace is to add some indoor plants. These could be compact potted plants, fresh flowers, or small potted trees. “If you incorporate plants, it's not only biophilic, but it's literally creating a more breathable space,” Hutson says. “For neurodivergent [people] — who often forget to breathe because we're so overloaded — plants are helping the limited amount of oxygen that we are receiving.”

Natural Light

Unless you are building or remodeling your home or workplace, you probably won’t have the opportunity to install more windows to increase the amount of natural light you’re getting indoors. You can, however, open the curtains or blinds, install sheer curtains that let the light in, and keep your windows clean to maximize the sunlight.

Natural Materials

Whenever possible, opt for pieces and decor made of materials like wood, stone, and natural fibers. This could be everything from a wooden side table, to a jute rug, to a wool blanket. Even if you’re using a variety of materials found in nature, as long as they’re not painted or dyed another color, they typically look cohesive and have lower visual clutter, which in itself can be calming for people with sensory sensitivities. 

Water

Water can provide positive sensory stimulation and create a more calm, relaxed atmosphere. A small tabletop fountain or water feature can easily bring these benefits without breaking the bank.

Patterns Found In Nature

Artificial patterns found in the modern home and office — including bars, stripes, and perforated materials — can cause visual stress for those with certain sensitivities, as they may appear to move or shimmer and become distracting or overstimulating. Unlike human-made patterns, those that mimic ones found in nature can minimize visual discomfort and help people feel more at ease in a space. Think curvy, organic shapes and repeating geometric patterns called “fractals.”

Other References To Nature

It’s not always possible to have actual live plants or water in your home or workspace, but you can hint at it. Opt for wall colors like greens, blues, and neutrals. Hang art or wallpaper with plants, leaves, or flowers on it. Use nature-inspired bedding or furniture with organic shapes, or soft, flowing curtains or textiles resembling rippling water to create a soothing atmosphere, Aminpour says.

Ultimately, “any reference to nature” can make us feel more grounded, Hutson says. “However you sprinkle it in, it helps.”

That’s been my experience. Over the years, I’ve filled my apartment with framed floral art, found objects, and multiple houseplants — creating my own neurodivergent oasis in the city. Stepping inside my own green retreat both calms and energizes me, making it possible for me to live somewhere as overstimulating and chaotic as New York.

Bio: Elizabeth Yuko, PhD, is a bioethicist and journalist. Her writing has appeared in publications including The New York Times, Rolling Stone, The Atlantic, The Washington Post, Architectural Digest, The Wall Street Journal, Dwell, CNN, Real Simple, and Teen Vogue, among others.

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