Notice and Name
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?
Notice and Name in Practice
"OK, I'm feeling something here. I've just noticed myself slowing way down and thinking about turning back early. I am a bit overly irritated by these biting flies. (i.e., Notice)
Let's see. I'm feeling kind of heavy and a little discouraged. My legs are tired, and I'm starting to doubt whether I should've even come out today. (i.e., Name)
This feels like fatigue, self-doubt, and maybe a bit of dehydration and hunger. (i.e., Name)
I'm just going to pause here for a minute, take a sip of water, eat a little snack, and decide if I want to shorten the route today. That still counts. (i.e., Response)"
(Adapted from Precision Nutrition L2 - Master Health Coaching Course)
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.