6 Ways to Stay Mindful This Summer

As we leave spring, the season of fresh starts behind, summer arrives with an entirely different, more mindful energy. The days stretch longer, the light lingers, and there’s a natural pull to get outside, breathe deeper, and live a little more in the moment.

Summer often invites us to say “yes”, to plans, to travel, to catching up with people we haven’t seen in months. But it can also be the perfect time to check in with ourselves and create space for slower, more intentional living. Whether it’s a mindful stroll, getting your hands into the soil, or just sitting quietly with a morning coffee in the sun, these moments can do more than just lift your mood. They can help you reconnect with yourself, gently recalibrate your energy, and appreciate the present.

Here we’ll explore 6 simple, grounding things you can do to stay mindful this summer with ways to embrace the season without feeling overwhelmed or switched on all the time. At Northern Healthcare, we know how powerful these mindful moments can be. In our supported living services, we see first-hand how nature, routine, and creativity can support recovery and well-being during, and long after summer leaves. So, whether you’re craving calm, clarity, or just a bit more sunshine in your day, we’ve got some routine shifts for your summer agenda.

1. Take Nature Walks or Slow Strolls

Getting outside and moving at a comfortable pace is one of the easiest ways to practice mindfulness, and e ven being outdoors in small doses can significantly boost mental health. Research from the Mental Health Foundation shows that 70% of UK adults say being close to nature improves their mood, and nearly half say it helps them cope with stress. Don’t be disheartened if you live far away from countryside spaces, even urban green spaces or local parks offer a chance to reconnect with nature – Mental Health Foundation even recommends watching films or TV programmes about nature if getting outside isn’t possible!

Some of us love a brisk walk to combine the benefits of outdoor therapy with the endorphin rush of exercise, but every once in a while, instead of hurrying through a walk, try to focus on what’s around you like the colours of the leaves, the sound of birds, the feeling of the sun on your skin.

For those who struggle with mindfulness and staying present, especially on the move and surrounded by distractions like your mental to do list or people around you, you can try a “5-4-3-2-1” grounding exercise as you walk: notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste like a sip from your water bottle or the flavour of your chewing gum. This kind of focused attention slows your mind and helps reduce stress.

2. Get into Gardening

Gardening is one of the most grounding ways to practise mindfulness. It encourages us to slow down, focus on the present, and appreciate the rewards of patience and care. In many ways, it’s a powerful mental health tool that just happens to look like a hobby.

You don’t need a sprawling garden to get started, either. A balcony, a windowsill, or even a few pots on a doorstep can offer the same benefits. Simple acts like planting seeds, watering plants, or pulling out weeds help shift our attention away from stress and into the here and now.

Research shows that contact with soil can actually lower cortisol levels (that’s our stress hormone), while nurturing plants boosts mood and gives a satisfying sense of achievement over time. Mind UK also highlights how growing food or flowers can help reduce symptoms of anxiety and depression and support overall well-being.

If you’re just starting out, try growing low-maintenance herbs like basil or mint. You could even make it social; join a community garden, visit a local allotment, or start a sunflower-growing challenge with your friends or neighbours. However you do it, gardening gives you the space to enjoy the quiet, meaningful moments that often pass us by.

3. Enjoy Seasonal Foods Mindfully

Summer brings a fantastic variety of fresh, nutrient-rich fruits and vegetables that can support mental health, from berries and cherries to tomatoes and courgettes, and they taste even better because they’re picked in season.

Eating seasonally is not only better for your health but can also encourage mindfulness and gratitude – you get to eat and appreciate this produce at its best, isn’t that something! What we eat affects how we feel, and as the NHS highlights, a balanced diet full of vegetables and nutrients can improve your sense of well-being and mood.

Try to slow down during meals, notice the colours, textures, and flavours, and really savour each bite. This can help improve digestion and make eating more satisfying. You might also consider visiting local farmers’ markets which connect you to the source of your food and supports local growers.

Here’s a few seasonal foods to add to your shopping list:

Berries (strawberries, raspberries, blueberries)

Leafy greens (spinach, rocket, kale)

Tomatoes, cucumbers, and courgettes

New potatoes and peas

Why not share a picnic with friends to bring the mindful benefits of good food together with that of friendship and getting into nature.

4. Set Healthy Social Boundaries

It’s true for most of us that summer often means more social events such as barbecues, festivals, family gatherings and just general meetups – just like nature, our social calendars start thriving!

While yes, social connection is important, it’s equally important to stay mindful of your own needs and limits; being aware of your energy levels and saying “no” when needed to protect your mental well-being. Instead of accepting every summer invite that comes your way, prioritise the ones that align with your energy levels, interests, and give you genuine excitement to attend. Just make sure to explain why you’re saying no more often to your friends and family – they should understand your boundaries.

You might find it helpful to plan some quiet time before or after busy days, or practice simple grounding techniques like deep breathing when feeling overwhelmed. Remember, mindfulness includes being kind and honest with yourself about what you can handle, which includes honouring your need for rest and solitude.

5. Soak Up the Sun (Safely)

Sunlight is one of nature’s best mood boosters, and summer gives us a golden opportunity to take full advantage of it. Studies show that exposure to natural light helps regulate our body clocks, improve sleep, and increase the production of serotonin (the feel-good hormone), which is linked to improved mood and calmness – something especially helpful to those affected by Seasonal Affective Disorder (SAD), depression, anxiety or low mood. Have you ever noticed feeling a little happier from opening the curtains to a sunny morning, or walking somewhere in the sunshine rather than a grey rainy day? Now you know why!

That said, moderation and protection are key. Aim to spend some time outdoors every day, especially in the morning or late afternoon when the sun is gentler. Even sitting on a balcony, enjoying your morning cuppa in the garden, or opening a window to let in light can make a difference.

The NHS recommend using at least SPF 30 suncream, wearing a hat and sunglasses, and staying in the shade during the hottest hours (11am–3pm) to reduce the risk of sunburn or overheating. Always listen to your body, if you’re starting to feel too hot, it’s time to head indoors or cool down.

6. Get Creative with Summer Activities

Summer is a great time to try new creative hobbies or perhaps revisit old ones. Whether it’s painting, photography, journalling, or crafting, creative expression can be a form of mindfulness that allows you to focus on the process rather than the outcome.

Getting stuck into creative tasks, especially those that keep our hands occupied, can be one of the most effective ways to ease anxiety and boost your mood. The feeling of putting pen to paper, moulding clay or kneading dough for a fresh summer loaf can send calming signals to your nervous system, helping to dial down stress and bring a sense of calm.

Try setting aside just 10-15 minutes a day to make, sketch, write, or take photos of things that catch your eye with no pressure and no expectations – what better season to get started than summer?

More Summer Activities to Try

Start a summer journal, scrapbook or photo diary

Make pressed flower art

Create summer mocktails

Paint flowerpots and start a garden

Take a mindfulness course online

Practice daily gratitude

Create a summer recipe book

Volunteer at an animal centre or somewhere that allows you to spend time outside

Don’t Let Summer Pass You By!

This season offers the best opportunity to engage in activities that support well-being, thanks to the serotonin boost from all the brighter days. By incorporating some of these mindfulness tips into your summer routine, whether it’s spending more time in the sun, setting boundaries for yourself or getting inspired to find new hobbies, you can improve your mental health into autumn and winter – at the times you need mindfulness most!

For those in health and social care settings, these practices can be integrated into support plans and daily activities, benefiting both staff and those they care for. This is something we actively encourage within Northern Healthcare services as small, mindful, motivational habits practiced consistently can lead to significant long-term improvements in the mental health of the people we support.

We’ve taught you what we can, now go out, embrace the season and take time to care for yourself and others!