3 Nature-Based Activities to Help You Connect With Your Teens This Summer

When I think about summer break as a teen myself, a few things come to mind. The smell of sunscreen mixed with chlorine, the cold plastic holding the remains of my popsicle together, and feeling heat radiate from my maybe-slightly burnt skin as I fell asleep each night.

These memories remind me that the most meaningful parts of summer weren’t the big vacations or jam-packed days, but instead were simple, sensory-rich moments outdoors with people that were meaningful to me. Being with nature is regulating for most bodies and can facilitate increased emotional connection, nervous system settling, and presence, both with ourselves and with each other. In this article, I offer you three connection-focused and nature-based activities to engage in with your teen to add to their summer memories.

1. "Sit Spot"

A "sit spot" is a simple practice borrowed from nature-based mindfulness and wilderness education. All it involves is choosing a quiet spot outdoors, like under a tree, on the porch, or near a creek, with the option of sitting quietly for 10–15 minutes or if your teen is more movement oriented, engaging in some sort of patterned, rhythmic movement next to each other (swinging, gentle yoga, etc.).

Why it works:

• It helps teens (and parents) slow down their nervous systems.

• It helps build 'noticing' abilities, both observational and mindfulness skills.

• It cultivates a shared moment of quiet without pressure to talk.

  
  

How to do it:

• Invite your teen to pick a spot with you that is comfortable and scenic.

• Set a timer and immerse yourself in the experience, noticing what you see, feel, hear, and smell while letting all other thoughts float away without judgment as you notice them.

• Afterwards, feel free to share one or two things that each of you noticed or allow the moment to pass without discussion. There's no one 'right' way to do a 'sit spot'. I encourage you to carve out time weekly to spend in a 'sit spot' moment with your teen or offer it as a connecting tool when your teen expresses feeling super busy or overwhelmed.

2. "Nature Mirror"

The "Nature Mirror" activity builds upon the foundation of going for an unplugged, music-free walk with your teen. Together, you both can pick a nearby trail, greenbelt, or neighborhood route, using your senses to find natural elements that remind you of yourself and your teen.

Why it works:

• It helps teens externalize internal emotions in a non-threatening way. Describing a tree as "strong but a little weathered" or a stream as “constantly moving” can open up surprising reflections and conversations.

• It creates a shared language of metaphor, allowing you and your teen to connect on a deeper level without needing to force vulnerable conversations.

• When teens are reminded of the good in themselves via noticing the natural beauty around them, it helps them to shift how they see the world and the people in it.

How to do it:

• Work with your teen to find 3-5 things that represent values, characteristics, or things they admire about themselves (e.g., This tree is like me because I am strong and beautiful). It is okay if not all of their findings are 'positive', growth areas or struggles can be reflected gently as well (e.g., "This broken branch reminds me of how I felt after losing a friend, but I’m still standing"). The goal is to create space for self-awareness, compassion, and perspective.

• You might invite your teen to pair each item they find with a simple affirmation that reflects their strengths or resilience (e.g., “Like this river, I keep moving forward”). This way, there is a powerful reminder of your time spent together that goes beyond just the moment—it becomes a visual, emotional, and relational anchor they can return to whenever they need a boost.

3. "Parts of Us Collage"

This activity invites your teen to gather natural materials, including leaves, stones, petals, sticks, and use them to create a visual representation of different parts of themselves. It’s especially helpful for teens who might not always have the words to describe how they’re feeling, but can still connect through symbolism and creativity.

Why it works:

• Supports identity development by validating that all parts (even the messy or uncertain ones) have value.

• Engages the body and senses, which helps shift from overthinking into presence.

• Encourages co-regulation and storytelling between you and your teen.

How to do it:

• After a walk or time outdoors, invite your teen to gather 5–7 nature items that “feel like different parts of me.” These might symbolize emotions, roles, or qualities (e.g., “This bent twig is my tired part” or “This bright flower is my playful part”).

• Lay them out on a piece of paper, cardboard, or even on the ground. You can create a collage, take a photo, or write a few words about each part. If you join in, you’ll model that adults are also made of many parts too — some growing, some hurting, and all welcome.

Your teen may not say much in the moment, but these low-key rituals often stay with them far longer than we realize. You (and your presence) become tied to the sensory memory. It's important to remember that these nature-based practices aren’t about fixing or forcing connection; they’re about showing up, side by side, and creating space for your teen to feel seen, grounded, and loved just as they are, all parts included.

If you found this helpful, feel free to share it with a fellow parent or caregiver. And if you're looking for more support in navigating family connection or teen mental health, I’d love to connect with you here!