There are two parts to this practice:
Noticing
Observing and becoming aware of what's happening in your body, thoughts, or emotions.
Naming
Putting language to what you've noticed—giving it a clear label so you can respond more intentionally.
How it works
Ask yourself these three questions:
- What am I noticing?
- What would I name this thing I'm experiencing?
- How will I choose to respond?
Why This Matters
When we name what we're experiencing, we activate the prefrontal cortex—the part of our brain that helps us think clearly and respond intentionally. This simple act of naming creates a small but critical space between stimulus and response, giving us more choice in how we move forward.
Tips for Practice
- Start with physical sensations—they're often easier to notice and name than emotions.
- Be specific with your naming. "Frustrated" or "discouraged" is more helpful than just "bad."
- Keep it simple. You don't need to analyze why you're feeling something—just name what's there.
- Practice regularly, especially during neutral moments, so it becomes second nature when you really need it.