Living Fully in 2025: The Practice of SEE-NOTICE-LISTEN

I recently found myself sitting on my front porch, watching a hummingbird flit around a tree in front of my home. Its wings moved so fast they were almost invisible, yet every movement it made was deliberate. It seemed to embody a paradox—an energy so rapid and intense, yet entirely focused and calm. For a few moments, I found myself captivated, not just by the bird but by the startling realization that I hadn’t slowed down to observe my surroundings like this in months. It was a moment of stillness, both unexpected and transformative.

The experience stayed with me, prompting reflection on how much of life slips by unnoticed, overshadowed by digital notifications, distractions, and demands. That brief encounter with the hummingbird brought me back to a framework I developed and have been practicing: SEE-NOTICE-LISTEN. At its core, this practice is about being present in a way that invites deeper connection—not just with others, but with the world and ourselves.

SEE: The Power of Observation

The first step, SEE, is about opening our eyes to the details of our environment. This is more than the mere act of looking. Seeing requires conscious observation, a willingness to expand our field of awareness beyond what we might usually notice.

It’s easy to go through life with tunnel vision, our focus locked onto the tasks in front of us. (or our digital devices) Seeing, as I’ve come to understand it, is about deliberately widening that focus. It’s noticing how sunlight streams through a window, how shadows shift as the day unfolds, or how someone’s expression changes when they think no one is watching.

One study published in the journal Attention, Perception, & Psychophysics highlights how often we fail to perceive details around us due to what psychologists call “inattentional blindness.” When our attention is consumed by a specific task, we become blind to what should otherwise be obvious. Seeing fully demands a break from this myopic state, asking us to look up, look out, and truly observe.

NOTICE: Awareness in Action

If SEE is the art of observing, NOTICE is the art of paying attention to what matters. It’s about allowing ourselves to engage with details we might otherwise ignore. This step is particularly important because it challenges us to break free from autopilot—the mindless routines that numb us to the richness of daily life.

To NOTICE is to tune in to the textures of our existence: the creak of a floorboard underfoot, the faint smell of rain before a storm, or the shift in tone when a friend hesitates mid-sentence. These details, often deemed insignificant, are where meaning often hides.

In his book The Mindfulness Solution, Dr. Ronald D. Siegel emphasizes the transformative power of awareness. He writes, “By noticing the sensations, thoughts, and feelings that arise in each moment, we gain insight into the patterns that shape our experience”. It is this act of noticing—the ability to attend to what is—that brings us back to the present, grounding us in the here and now.

LISTEN: The Depth of Presence

LISTEN is perhaps the most challenging of the three steps. True listening extends beyond words. It requires us to hear not just what is said, but also what remains unsaid. It is the deliberate act of tuning into the hum of life—the wind in the trees, the hum of machinery, the stillness that speaks in its own way.

Listening also calls for an intentional quieting of our own internal dialogue. Too often, when we “listen,” we are simply waiting for our turn to respond. To truly listen, we must suspend judgment and resist the urge to interrupt or redirect.

In her book The Lost Art of Listening, Dr. Michael P. Nichols writes, “Being heard is so close to being loved that for the average person, they are almost indistinguishable”. This insight underscores the emotional weight of listening—not just as an act of attention, but as a gift of connection. When we listen fully, we create space for others to feel valued, understood, and seen.

The Pull of Partial Attention

In my opinion, practicing SEE-NOTICE-LISTEN has become increasingly necessary in a world designed to fragment our focus. A 2024 report from ConsumerAffairs reveals that Americans check their phones an average of 144 times daily, spending approximately 4 hours and 30 minutes on these devices each day.

This frequent interaction underscores a pervasive state of "continuous partial attention," a term coined by technology writer Linda Stone. This state describes our constant, fragmented focus, which can impede deep engagement and meaningful connection.

SEE-NOTICE-LISTEN emerged as my personal countermeasure against this modern tide. It began as a small experiment—an attempt to reclaim a sense of presence in a life that had become increasingly reactive. Over time, it has grown into a practice that reshaped how I engage with my surroundings and the people in my life.

Connection and Empathy in Practice

One of the most profound effects of this practice has been its impact on my relationships. Recently, in a client meeting, I made a deliberate effort to apply SEE-NOTICE-LISTEN. I observed the body language in the room, noticed moments of tension and hesitation, and listened more deeply than I normally would. The result was transformative. The discussion moved from transactional to collaborative, fostering a level of trust and openness that had been missing before.

Empathy is often described as the ability to “walk in someone else’s shoes.” Practicing SEE-NOTICE-LISTEN enhances that ability by encouraging us to notice not just what someone says but how they carry themselves, how they pause, and how they express unspoken feelings. It reminds us that every interaction carries layers of meaning if we are willing to pay attention.

Toward a Culture of Presence

As we step into 2025, it’s worth asking how this practice might ripple outward into our collective lives. Philosopher Maurice Merleau-Ponty once observed, “The real is a closely woven fabric”. By practicing SEE-NOTICE-LISTEN, we engage with the threads of this fabric, uncovering connections that deepen our understanding of the world, and others.

In many ways, this practice serves as another quiet rebellion against a culture that prizes efficiency and productivity above all else. It invites us to slow down, to inhabit our moments more fully, and to resist the pull of distraction. Don’t get me wrong…I am not promoting the rejection of ambition or retreating from responsibility; rather, I am talking about approaching life with greater intentionality.

A New Year’s Resolution Worth Keeping

The hummingbird reminded me that life’s richness often resides in what we overlook. It is not in the grand gestures or the extraordinary moments, but in the details—the shadows cast by leaves, the quiet presence of a loved one, or the melody of birdsong. As we move into this new year, perhaps the greatest resolution we can make is not to do more, but to be more present.

May 2025 bring us countless moments of seeing, noticing, and listening. And in those moments, may we find clarity, connection, and the quiet joy of truly living.

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?Citations:

1. Attention, Perception, & Psychophysics Journal: Study on inattentional blindness, highlighting how focused attention can blind us to visible details in our environment.
2. Dr. Ronald D. Siegel: The Mindfulness Solution discusses the power of noticing sensations, thoughts, and feelings to gain insights into patterns shaping experience.
3. Dr. Michael P. Nichols: The Lost Art of Listening emphasizes the importance of listening as an act of love and connection, almost indistinguishable from being heard.
4. Reviews.org: Americans check their phones approximately 205 times per day, spending about 5 hours and 24 minutes daily on their devices (2023).
5. Linda Stone: Concept of "continuous partial attention," describing how modern technology keeps us in a state of perpetual alertness but limits deep engagement.
6. Maurice Merleau-Ponty: The philosopher’s quote, “The real is a closely woven fabric,” reflecting the interconnectedness of our perceptions and experiences.