Our new yard isn’t fenced, so when I take the dog outside, we often go on “sniffari”—she takes a leisurely walk, sniffing the air, the shrubs, and the ground, until she’s satisfied with whatever it is she’s looking for. I don’t mind this when it’s not a sauna outside. Maybe it’s because I have more margin in my life now and I’ve been able to pull back from constant rushing, but I find I’m taking more time to notice the details of my life and what’s happening around me.

Two recent sources of inspiration helped me put into words what our sniffaris have been pointing me toward: a sweet little book called Today I Noticed, and Art Oasis presenter Tammy Gilley’s giveaway, “Everyday Noticing.”  

I’m also currently participating in Positively Present’s annual Gratitude Challenge, which also encourages me to pay better attention so that I have something to share. 

That’s what noticing is: paying attention. Actually feeling, seeing, hearing, tasting, touching what’s happening around us. I have a history of struggling with slowing down enough to pay attention, as I’ve written about here on Catching Happiness. I also tend to live in my head, withdrawn from what’s happening around me. Noticing helps me become more present. When I do slow down enough to notice, I’m always richly rewarded with something meaningful.  

Noticing starts with the senses

Note: When I talk about noticing, I’m really asking us to notice the positive. Sadly, it’s very easy to notice the ugly and the mean, because they thrust themselves into our attention. We may have to train our senses to see the tiny beauties and moments of uplift that are just as present.

Noticing starts with the senses. What do you see, hear, smell, feel, taste?

In addition to using your five senses, think about noticing something that makes you laugh, something that surprises you, an interesting sentence you read in a book or hear on TV, or a memorable line of music. How do you feel after physical activity, or having a meaningful conversation with another person?  What makes you smile? What do you want to remember?

Noticing tree bark

Noticing doesn’t have to be time-consuming. It can be as short as a single attentive moment—as you take your first sip of coffee or tea, as you eat lunch, get into bed at night, or just before you start making dinner. These transition times are perfect for noticing.

To further enrich your noticing, you may want to copy your observations into a journal or commonplace book, or snap a photo with your phone. The authors of Today I Noticed created quick sketches accompanied by a few words. I’m experimenting with jotting a few words on my daily planner page. 

Noticing itself is only the beginning. Once you begin to notice what’s all around you, you may find more meaning in the little, everyday events of your life. At the very least, you’ll have had the simple pleasure of being present in that life. Noticing often leads to curiosity, connection, gratitude, wonder, and even joy.

Some of my recent favorite little noticings:

The pool of warm light from the lamp in our reading room

Fallen leaves, acorns, and spent blooms on the ground

The gentle rush of water falling from my neighbor’s pond waterfall

How it feels to cuddle up under a cozy blanket

The delight of sharing an uncontrollable laugh with someone

The way my dog plops down on top of me in bed—even though there is more than enough room for her to have her own space

The upcoming holidays are a great time to start a noticing practice. There are delicious foods, festive decorations, and fun social events to look forward to. And there also may be tricky relationships to negotiate, added stress, and physical challenges like disrupted sleep and unhealthier-than-usual indulgences. Use your noticing skills to see the pretty holiday decorations on the Thanksgiving table or the first sighting of Christmas lights. Notice how that pumpkin or apple pie tastes, and how excited your [insert family member here] looks to see everyone. You can also pay attention to yourself—what do I feel like today and how can I best support my energy and mood? Maybe take a moment before bed every day to jot down a few things you noticed.

I encourage you to spend a few moments every day simply noticing. Slow down, get quiet, look around, listen. Sink into the moment and feel. If you can, record what you notice before moving on with your day. It’s so very easy to go through life on autopilot, until we look up and find the years have sped by without our full appreciation and participation.

What are some things you’ve noticed lately?

Related posts:

Three Ways to Focus on Happy Moments 

Welcome to the Daily Delight Project

Holding on to Happiness: Creating a Happiness Jar