How to Make the Most of Microadventures for Daily Wellbeing
- Jo Moore
- Jul 8
- 6 min read
In our fast-paced, digitally saturated world, the idea of “adventure” often feels like something reserved for distant mountains, long holidays, or exotic expeditions. But what if adventure could be found in the everyday? Enter the microadventure - a term popularized by British adventurer and author Alastair Humphreys, who describes it as “an adventure that is close to home, cheap, simple, short, and yet very effective".
These bite-sized adventures offer an antidote to modern burnout, disconnection, and routine fatigue. But more than that, they offer a proven boost to our mental and physical wellbeing.
In this article, we’ll explore the concept of microadventures, how they contribute to daily wellbeing, and how to integrate them into your life - no matter how busy or urban your environment might be.
What is a Microadventure?
A microadventure is exactly what it sounds like: a small, achievable adventure that fits into the margins of your day. It might be:
A sunrise hike before work
A wild swim in a local river
Sleeping under the stars in your back garden
A bike ride to a neighboring town
A walk in the woods with no destination
Alastair Humphreys defines it as "a way of injecting the spirit of adventure into your everyday life, without needing lots of time or money". It’s the idea that you don’t have to climb Everest to reconnect with nature or yourself - you can find that renewal within walking distance of your front door. The way I see it, this is how i manage to "escape" for a day (or even three) from a busy lifestyle in order to re-connect with my bliss.
The Science Behind Why Microadventures Work
Microadventures are more than just fun - they’re therapeutic, restorative, and scientifically backed. Here’s how they improve wellbeing:
1. Nature Reduces Stress and Boosts Mood
Numerous studies confirm that time in nature decreases cortisol levels, the hormone associated with stress. A 2019 study in Frontiers in Psychology found that spending just 20 minutes in a natural setting significantly lowers stress hormone levels [1]. Psychologist Dr. Qing Li, author of Forest Bathing: How Trees Can Help You Find Health and Happiness, writes:
“Being in nature, or even viewing scenes of nature, reduces anger, fear, and stress and increases pleasant feelings.”
2. Short Breaks Improve Cognitive Function
A study from the University of Michigan found that participants who walked in a park for just 50 minutes improved memory performance by 20% compared to those who walked in a city environment [2].
That’s a powerful argument for taking your lunch break outdoors - or planning a microadventure after work.
3. Adventure Increases Resilience and Joy
Even small-scale adventures push us out of routine, which is beneficial for mental health. Engaging in novel activities has been shown to increase dopamine - the feel-good neurotransmitter that helps us feel pleasure and motivation. As Dr. Laurie Santos, psychology professor at Yale and host of The Happiness Lab, notes:
“New and challenging experiences provide a hit of joy. They take us out of autopilot and help us savor the moment.”
The Benefits of Microadventures for Daily Wellbeing
Let’s break down the specific ways microadventures support holistic wellbeing:
Mental Health
Stress Relief: Natural settings and light physical activity reduce anxiety and depression symptoms.
Mindfulness: Being outdoors encourages present-moment awareness.
Mood Boost: A change in scenery resets the mind and lifts the spirit.
Physical Health
Increased Activity: Microadventures get us moving in enjoyable ways.
Better Sleep: Exposure to natural light during the day improves circadian rhythms.
Immune Boosting: Time in natural environments has been linked to improved immune function.
Social Wellbeing
Shared Experiences: Inviting a friend or partner along deepens connection.
Conversation Starter: Even solo microadventures give you stories to share.
Personal Growth
Confidence and Resilience: Doing something slightly out of your comfort zone builds self-trust.
Creativity: Breaks from routine stimulate fresh thinking and inspiration.
Types of Microadventures to Try
Here are some categories of microadventures, each suited to different lifestyles and fitness levels:
1. Nature Microadventures
Wild swimming at a local lake or river
Climbing a nearby hill to watch the sunset
Forest bathing in a local woodland
Birdwatching in the morning before work
2. Urban Microadventures
Exploring a neighborhood you’ve never walked through
Creating a photo scavenger hunt in your city
Having a rooftop or park picnic
Finding the highest viewpoint in your town and walking there
3. Time-Based Microadventures
Overnight: Camping in your garden or nearby field
Lunchtime: A 30-minute exploratory walk with no destination
Weekend morning: A dawn bike ride before breakfast
4. Themed Microadventures
Full moon walks or hikes
Soundwalks (listening mindfully to all the sounds around you)
Microadventures inspired by history (e.g., walking old routes or trails)
How to Make Microadventures a Habit
Making microadventures part of your life isn’t about adding more to your plate - it’s about reframing how you use the time you already have.
1. Plan Lightly, But Do Plan
Have a list of go-to microadventures so you don’t have to think too much. Keep a backpack with basics ready to grab: water bottle, map, flashlight, snacks, layers.
2. Start Small
Begin with something you can do today - like watching sunset from a nearby hill. Then build gradually.
3. Put it in Your Calendar
Treat microadventures like appointments. A weekly “wild Wednesday” or “micro-Monday” keeps you accountable.
4. Combine with Other Goals
Pair adventures with things you already care about: photography, journaling, fitness, mindfulness, or even walking the dog.
5. Use Technology Mindfully
Apps like AllTrails or Komoot can help you find routes and nature spots. But switch your phone to airplane mode during the experience to fully unplug.
6. Document the Experience
Journaling, drawing, or taking photos helps you savor and reflect. Research shows that savoring positive experiences increases happiness over time [3].
Real-Life Examples of Microadventure Success
Alastair Humphreys
After rowing across the Atlantic and cycling around the world, Humphreys found himself back home in England craving adventure - but with little time or money. That’s when the microadventure movement was born. In his own words:
“Adventure is about getting out of your comfort zone. It’s about excitement, challenge, and novelty - and you don’t need to go far to find that.”
Florence Williams
In her book The Nature Fix, Williams shares how short bursts of time in nature helped her navigate personal grief and professional stress.
“Even a few minutes a day - sitting under a tree, walking along a stream - restores attention, reduces blood pressure, and lowers stress.”
Everyday Adventurers
Social media is full of everyday people documenting their microadventures: parents who take night walks with their kids, office workers who cycle to a sunrise swim, and retirees who explore a new park each week. These stories remind us that adventure is a mindset, not a destination.
Quotes to Inspire Your Own Microadventure
“Live in the sunshine, swim the sea, drink the wild air.” - Ralph Waldo Emerson
“You don’t have to go far to change how you feel inside.” - Unknown
“Not all those who wander are lost.” - J.R.R. Tolkien
“In every walk with nature, one receives far more than he seeks.” - John Muir
Microadventure Journal Prompts
To enhance the wellbeing benefits, try journaling after each microadventure. Here are a few prompts:
What did I notice with fresh eyes today?
How did this adventure shift my mood or mindset?
What moment stood out the most?
What would I do differently next time?
How can I bring this feeling into my everyday life?
Final Thoughts: The Power of Small Adventures
In a world that often equates “bigger” with “better,” microadventures invite us to look closer, feel more, and slow down. They help us reconnect - with nature, with others, and with ourselves.
As Alastair Humphreys reminds us:
“You do not need to fly to the other side of the planet to do something new. You just need to open your front door."
So take that step. Let your next lunch break become a stroll through the unknown. Let your weekend begin with a dawn skywatch or a barefoot walk in the grass.
Because when we choose microadventures, we choose presence over productivity, curiosity over comfort, and wellbeing over routine. And that might just be the biggest adventure of all.
References
Hunter, M. R., Gillespie, B. W., & Chen, S. Y. (2019). Urban nature experiences reduce stress in the context of daily life based on cortisol levels. Frontiers in Psychology, 10, 722. https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212. https://pubmed.ncbi.nlm.nih.gov/22215145/
Smith, J. L., & Bryant, F. B. (2017). Savoring and well-being: The role of positive emotions in positive psychology. In J. M. Lam & R. M. O’Neil (Eds.), The Positive Psychology Handbook. Berkeley: Greater Good Science Center.
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