Set a goal and get outside!
School, work and busy schedules can make it hard to find time for nature. The Vitamin N Challenge can help – connecting you to ideas, inspiration and a community of people who are committed to spending quality time outdoors with the kids they care about. And, setting and committing to a goal will help you get more Vitamin N, whether you are working toward a day, a week, or months of more time outdoors.
The challenge was inspired by our co-founder Richard Louv’s book, “Vitamin N: The Essential Guide to a Nature-Rich Life.” In it, you’ll find 500 fun, practical ideas that will help you design a challenge that fits your lifestyle and schedule – or you can share your own ideas to inspire others. We run a big Vitamin N Challenge every summer (mark your calendar), but any time is a great time to make outdoor memories that will last a lifetime.
Vitamin N Challenge – Winter Edition
Want more nature for you and your family in the new year but don’t know what to wear or where to start? We’ve got you! The Vitamin N Challenge — Winter Edition officially starts January 13, 2026 and runs through February 16. Subscribe to our Families Together in Nature newsletter to receive weekly topics and tips for the duration of the challenge. Can’t wait? Check out the overview, resources and ideas below and get going today! Nature during the winter months has so much to offer. And, setting and committing to a short-term goal now will help you and your family form good nature habits and get more Vitamin N all year long.
How to take the Vitamin N Challenge:
1. Choose Your Challenge
Vitamin N Challenges come in all shapes and sizes. Yours may be a single outing or experience. It may be a lifestyle change over the course of a week or a month. Maybe your challenge means designating one day each week during the next two months as family nature days, planned and organized with your kids. Or perhaps you’d like to spend 30 minutes each day, for 30 days, participating in an outdoor activity. You could even lead your community in a habitat restoration project. Whatever you choose, get the children in your life involved in planning the challenge — and like other vitamins, don’t skip your Vitamin N!
For an extra dose of inspiration, subscribe to our Families Together in Nature newsletter, where we share nature connection tips and ideas during the Vitamin N Challenge, as well as through the rest of the year.
2. Make A Plan
Take the Vitamin N Challenge Pledge, designate Vitamin N time on your calendar, print out a Challenge Tracker (see Resources below), and collect any materials you may need (snacks and water bottles are always recommended!) Talk about the challenge with your family, get excited – and have fun!
3. Share Your Experience
Tell us about your Vitamin N Challenge. How did you get your dose of Vitamin N? What worked and what didn’t? How has your family or your life changed as a result of the challenge?
There are many ways to be part of the Vitamin N community:
- SHARE your tips, photos and videos on Instagram. Use the hashtag #VitaminNChallenge and tag us @children_naturenetwork
- WRITE a short summary (750 words or less) about your challenge, include at least one awesome photo, and email it to us at info@childrenandnature.org.
- JOIN The Trailhead, our free online community to let us know how your challenge is going – and to cheer on fellow Vitamin N Challenge takers!
Waterfalls, alpine lakes, & snowmelt water crossings…oh my! 🩵 Water crossings not shown bc I was too busy freezing my ass off trying to wade through all 10 of them 🥶 Jasmine got some videos but it was just me cursing in the background as my toes went numb 😂
This 12 mile hike in Crested Butte was a good one but I think I would have enjoyed it more as a backpacking/camping option more than the day hike option. I personally would have liked to not be so rushed while at the lake knowing that I’ve got 5 slippery and icy cold water crossings to do before the sun went down.
From this I would say there are a few summer hiking essentials for CO:
• SUNSCREEN! Don’t skimp on this, the sun is very strong at 12,000 ft. I currently resemble a shedding snake because I did not do this except for tinted sunscreen on my face 🤦🏻♀️
• Plenty of water! I drank 3 liters of water on this hike, stay hydrated!
• Water friendly shoes, it could be waterproof, fast drying, or maybe hiking sandals but prepare to get your feet wet! My brooksrunning hiking trail runners are waterproof and if they get wet, they dry quickly so I’m a fan!
• Bug repellent. I think mosquitoes and horseflies are a summer staple on the trails. You can use whatever you want but some type of repellent will make your chilling by the lake a lot more enjoyable.
• Nutrient dense snacks! Think salty and high calorie. If you’re sweating and burning thousands of calories hiking (according to my Garmin I burned over 2,800 calories on this hike), you need to replenish those electrolytes and sugar levels. Apples with peanut butter (or almond/whatever nut is trendy these days), fruit and nut trail-mix, and sandwiches are great options!
Enjoy the summer while it’s here! 🏔️ #hikingadventures #vitaminnchallenge
My brilliant friend, Dr. Orna Izakson has come up with a great challenge to combat holiday stress. It’s so easy, absolutely free, and some of the greatest most effective medicine out there!
Follow gardenmedicine to learn more, & read on.
#optoutside #vitaminn #vitaminnchallenge
#Repost gardenmedicine with get_repost
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It’s two days before Thanksgiving and even though my plans are pretty mellow, I’m starting to feel the stress creeping into my body. This morning it woke me up, feeling like tendrils of tension wrapping around my throat and heart.⠀
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My still-half-sleeping brain began noodling on the question of what to do about it. And I thought, if Nature is the best medicine, what about committing to spending time out in it each day until the holiday craziness is safely past?⠀
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And then I thought, wouldn’t this be easier, more joyful and more effective if a bunch of us did it together?⠀
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And so I bring you my very first Vitamin N (nature) Challenge. ⠀
⠀
Each day between now and January 2 I’m committing to a minimum of 7 intentional minutes with Nature as a way to tame my holiday stress.⠀
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Will you join me?⠀
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The rules: Since this is about reducing stress, the goal is to keep it simple and manageable. Say hi to an urban street tree for a few minutes. Put yourself into an amazing vista. Tickle whatever’s alive in your garden. Walk along a creek, river or beach. Get to wilderness, if doing so won`t increase your stress. And if you live in a deeply rural setting? Just take that 7 minutes a day to be in and appreciate some aspect of your landscape.⠀
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It all counts if you do it purposefully — as a commitment to connecting to nature, ideally outdoors, to reduce your holiday (or other) stress.⠀
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Join me on Facebook (group name as in the photo above) or follow along here. (Got great hashtag suggestions? Hit me up! For now I`m using #VitaminN #VitaminNChallenge #naturecures and, when applicable, #walkingwithOrna.) ⠀
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So here`s to a smooth slide through the upcoming season. Thank you for getting into Nature with me.⠀
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P.S. Want to learn about my other challenges, classes and healthcare offerings? Sign up for my newsletter here: https://mailchi.mp/01
#Repost natureplaysa with repostapp
・・・
Thanks to everyone who shared their #VitaminN challenge adventures with us! Special congratulations goes to... lizziwigmore - you`re our randomly drawn challenge winner and will receive a copy of Richard Louv`s latest book, `Vitamin N: The Essential Guide to a Nature-Rich Life`! Please contact us via private message to arrange delivery of your book Lizzi ☺️ Thanks again everyone, and to children_naturenetwork for inviting us to be a part of the initiative! Nature on folks! 🍃🌳✨ #natureplaysa #childrenandnaturenetwork #childrenandnature #VitaminNchallenge #RichardLouv #natureplay #wildandfreechildren #nature
We`ve been participating in the #vitaminnChallenge. We committed to spending even more quality time in nature this month. We`ve decided to continue and add new nature challenges for our family each month so the wonder & awe can continue.
Recently we:
- explored a new nature preserve
- took zoomed in nature pics
- made a petal and leaf feast in our mud kitchen
- listened to and recorded a waterfall
- looked for new things to observe on our return route
- named nature similes: fungus orange like a tangerine or yellow like a lemon
- checked out fish in a new stream
#VitaminN2022 #everychildoutside #everyoneneedsnature #naturefreeplay #natureconnection #natureplay #outdoorfamily #learningoutside #vitaminn #naturalists #youngnaturalists #gratitudefornature #wearenature #natureiseverywhere #hikingwithkids #ncparks #mindfulnessinnature
"Can Pokemon Go enhance an appreciation for nature?"
Richard Louv explores this question for The New York Times Opinion Section Room for Debate. Can you get your #VitaminN time and your #Pokemon screen time? #pokemongo #vitaminnchallenge #pikachu
#repostinfluencer
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🌳비타민-N 챌린지🌳
세움아이유치원은 현재 비타민-N 챌린지 중입니다. 가족들과 함께 자연 속에서 행복한 시간을 보내고 인증한 사진을 밴드에 올리시면 끝! 챌린지 34일차~ 우수참여 가족에게는 소정의 선물을 증정하오니 앞으로도 많은 관심과 참여 부탁드려요 : )
#세움아이유치원 #미래형학부모놀이교실 #군산유치원 #미룡동유치원 #군산 #군산유치원추천 #비타민N챌린지 #vitaminnchallenge #vitaminn #자연교육 #부모참여 #생태교육 #숲유치원 #군산숲유치원
#WorldMentalHealthDay 😊 and we`re sharing the fab #VitaminNChallenge and some outdoor family moments from last May.
Hosted by the Children & Nature Network children_naturenetwork and Nature’s Way, the Vitamin N Challenge connects families to ideas and inspiration for spending quality time outdoors together.
Anyone can commit to a goal of getting more Vitamin N (for “nature”) and the #VitaminNChallenge is a great search tool for inspiration from other.
Some families commit to spending a few minutes outside every day, while others opt for weekly trips to the woods or go big with monthly outdoor adventures. Why not join the #VitaminNChallenge community today?
📷richardmurgatroydphotography
#vitaminNchallenge We love our outdoor classes in Silvestre ❤️Challenge accepted!children_naturenetwork this is how we spend time in nature
These families took the Vitamin N Challenge — here’s what they learned
Finding Nature News feature
We partnered with families who took the Vitamin N Challenge and shared their experiences online — here’s what they learned.
Watch this recorded event with author and Children & Nature Network co-founder Richard Louv. Richard discusses what he learned about creating a nature-filled life while writing his books and offers tips and inspiration for completing your own #VitaminNChallenge.
Looking for tips and inspiration? Here are some Vitamin N Challenge stories from our children and nature community, including participants on Instagram.
Watch a recording of award-winning artist, author, educator and scientist, John Muir Laws as he shares his best tips and tricks for nature journaling learned through his 40 years of teaching and illustrating. This class is geared towards children ages 8+, parents, caregivers, educators and anyone looking to pass this knowledge onto others.
Nature Activity Cards
Activity guides for children ages 2 to 11
These Nature Activity Cards are a great way to get started having fun in nature with family and friends. Each set of cards has a suggested age group (2-6 years old or 7-11 years old) and a theme, such as urban animals, clouds, crafts, reptiles and frogs. Inside each set, you’ll find activities that incorporate play, acting, drawing, stewardship and more. You can view the cards online, or download and print out for fun on the go.
Need some inspiration for the Vitamin N Challenge? Watch this recorded conversation from 2022 with author and Children & Nature Network co-founder Richard Louv.
Book excerpt: Richard Louv's "Vitamin N"
Check out seven pages of helpful tips for getting outside.
Challenge Pledge
Set a goal, sign the pledge and get outside!
Coloring Trackers
Break out your color pencils and track your challenge!
Journaling Trackers
Capture your favorite challenge moments with these journal trackers.
Coloring Pledge Sheets
Set a goal, sign the pledge, color it and get outside!
In the launch email for the 2025 Vitamin N Challenge, we share how to participate by choosing your challenge, making a plan and sharing your experience. We also share our Nature Adventure Activity Cards with 48 ideas for fun, simple nature activities that don't require fancy supplies or tons of planning.
Birding is a fun, low-impact outdoor activity that adults and kids can share together. It doesn’t require a lot of equipment, and you don’t need to be an expert. If poor air quality or health conditions are present, you don’t even need to do it outside! It is a great activity for the Vitamin N Challenge. In the second email from the 2025 Vitamin N Challenge, we share birding resources and inspiration to get you started.
It’s never too soon to introduce children to the outdoors. Nature provides important benefits to babies — and their parents. In our third email from the 2025 Vitamin N Challenge, we share a few guides for parents of babies, toddlers and preschool kids.
Feeling like a shining sun, or a crashing wave? Engaging with nature not only promotes the social and emotional well-being of children, but nature itself can help children — and their grown-ups — notice, name and navigate big feelings. In the fourth email from the 2025 Vitamin N Challenge, we share a guide to emotions that is grounded in nature.
Butterflies and beetles and bats — oh my! Pollinators, including moths, beetles, hummingbirds and others, are an important part of nature. Learn how to protect pollinators — and how to grow the next generation of nature champions — in the fifth email from the 2025 Vitamin N Challenge.
Nature journaling offers numerous benefits, including enhanced observational skills, improved mental and emotional well-being, and a deeper connection to the natural world. The sixth email from the 2025 Vitamin N Challenge shares resources and inspiration to get you and your little ones started with a nature journaling practice.
In the seventh email for the 2025 Vitamin N Challenge, we discuss why native plants matter and how children and their families can be a pal to native plants.
Strengthen your child’s connection to nature and literacy by reading outside. For the eighth email from the 2025 Vitamin N Challenge, we encourage parents and caregivers to ditch the living room and discover the magic of reading outdoors. We also share a reading list of books that teach children about nature and climate (both nonfiction and fiction!).
Self-care offers numerous benefits for mental well-being, including reduced stress and anxiety, improved mood, enhanced self-esteem and increased resilience. Coincidentally, so does spending time in nature! In the ninth email from the 2025 Vitamin N Challenge, we share how to take your self-care session outside and maximize the benefits of both.
The tenth and final email from the 2025 Vitamin N Challenge contains a personal letter from Kristy Omelianuk, Children & Nature Network staff and manager of the Challenge. She offers her reflections on her own challenge and her ideas for how to carry the Vitamin N spirit into the rest of the year.
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