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Rob Walker poses an interesting question that we all know but often forget: How much of your attention is being directed by others or the outside world?

If you’re like most of us, it’s a lot. Just think about what happens when you pick up your phone. The algorithms have become incredibly skilled at delivering the kind of content we love to consume.

We’re in a real battle for attention, often without even realising it. We’re losing without even knowing what we’ve lost.

But what we’re loosing is our vital life energy. As William James said, “Our life experience will equal what we paid attention to, either by choice or by default.”

Energy follows attention. What are we giving our life energy to?

Without sounding dramatic or alarmist, it’s worth taking this seriously—not in a way that makes you feel guilty for scrolling through social media, but in a way that invites curiosity about another approach.

Rob Walker’s idea isn’t to stop digital distractions altogether, but to re-engage our senses and make time to notice more than we usually do. Creativity relies on this kind of noticing—seeing what’s not obvious or what usually gets overlooked. That’s where the juice is. Can you become a “first-class noticer,” someone open to seeing what usually stays hidden in the shadows?

Re-engaging our senses is also about reclaiming innocence—being open to seeing and experiencing the world through a child’s eyes. Here are a few key ideas from his book The Art of Noticing:

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1. Attention is a skill that can be cultivated.

Walker argues that in a world filled with distractions, noticing is an intentional act of reclaiming focus. By training ourselves to observe the world deeply, we can enrich our experiences and uncover new layers of meaning.

Key Idea: Attention is like a muscle—you can strengthen it through practice.

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2. Curiosity is the foundation of creativity.

We can approach the world with a sense of wonder and openness (and be less defensive). By asking questions and exploring the unfamiliar, we unlock fresh perspectives that fuel innovation and creative thought.

Key Idea: Noticing isn’t just about seeing more; it’s about seeing differently.

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3. Notice the overlooked and the ordinary.

Walker emphasizes that the mundane holds immense potential for insight. Everyday objects, patterns, or moments often go unnoticed, but focusing on them can reveal beauty and provoke reflection.

Key Idea: Transform the ordinary into the extraordinary through observation.

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4. Playfulness and experimentation lead to discovery.

The exercises in the book are playful and non-linear, designed to break routine thinking. Walker believes that experimenting with how we engage with the world can spark new insights and make life more interesting.

Key Idea: Treat noticing as a creative game.

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5. Slow down to see more.

Walker advocates for slowing down and being present. When we rush, we skim the surface of experience. By pausing and giving our full attention, we can uncover the richness hidden in our environment.

Key Idea: Depth of attention is more valuable than breadth.

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6. Build a personal practice of noticing.

Develop a regular practice of observation. A range of things, from looking at shadows or listening to ambient sounds, to more abstract tasks like identifying patterns in strangers’ clothing.

Key Idea: Make noticing part of your routine, like journaling or meditation.

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7. Noticing strengthens connections.

By paying attention to our surroundings, we also deepen our connections to others, our communities, and ourselves. This creates a richer, more meaningful experience of the world.

Key Idea: Attention fosters empathy and understanding.

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8. Attention shapes identity.

What we choose to notice defines who we are. Walker suggests that by consciously deciding what to pay attention to, we craft our identities and our narratives.

Key Idea: You are what you notice.

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Practice Idea: Seeing and the Visual Field

The Edges of Vision

Consider the story of the artist Georgia O’Keeffe. O’Keeffe famously focused on the “edges” of natural forms, painting the world not as it was typically seen, but as she experienced it—up close, magnified, and with heightened attention to subtle transitions of colour and shape. This is exactly the point: all that we miss can become a source of fascination, as simple and ordinary as it may initially seem.

To expand your awareness of the visual field, focus on the peripheral and unnoticed aspects of what you see daily. This practice encourages observation beyond the obvious, cultivating a richer sense of presence and attention.

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Step 1: Orientation

Begin by choosing a place to sit or stand quietly for 5-10 minutes. Ideally, this is a place you frequent but may not have explored visually with intention—a corner of your home, a favourite café, or a park bench.

Take a deep breath and relax your focus. Let your gaze soften as you allow your eyes to take in the scene. Resist the urge to “look” for something; instead, let the scene come to you.

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Step 2: Periphery Play

With your gaze fixed on a single point (like a distant tree or a spot on the floor), become aware of what’s at the edges of your vision. Ask yourself:

• What colors or shapes do I notice at the edges?
• Are there movements—subtle or obvious?
• What textures or patterns emerge when I stop seeking and simply receive?

Write down a few words or phrases that describe the sensations of observing the periphery, even if they feel abstract.

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Step 3: Subtle Transitions

Shift your gaze slightly and notice what changes. For example:

• How does the quality of light differ between the center and the edges?
• What details come into view when you scan the space slowly?
• Are there objects or elements that blend into their surroundings?

Focus on the spaces “in between”—shadows, reflections, or places where colors merge.

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Step 4: Mapping the Overlooked

Take a piece of paper or use your phone to create a quick sketch or description of what you noticed in the periphery. Don’t aim for accuracy; instead, aim to capture the feeling or impression of what was at the edges of your attention.

Add notes about what surprised you or felt unexpected.

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Reflection

After completing the practice, spend a few moments journaling:

• How did this exercise shift your perception of the space?
• Did you notice any emotions or thoughts arise as you focused on the periphery?
• What might this say about how you navigate the world beyond your visual field?

Remember, noticing is an act of curiosity and care. By exploring the edges of your vision, you open yourself to seeing the overlooked beauty that surrounds you.

Trauma is an unfortunate part of life that touches everyone in some way. Whether it’s the loss of a loved one, a painful relationship, or childhood events that left a lasting impact, the weight of these experiences can feel overwhelming. What’s surprising is that one of the most powerful tools for healing might already be within our reach—writing.

Writing about traumatic experiences is not just an emotional outlet; it’s a scientifically backed method of improving both mental and physical health. Numerous studies in the field of psychoneuroimmunology have shown that expressive writing can positively impact our immune system, reduce stress, and even change the way we think and feel about past events.

Why Keeping Secrets Can Harm Us

When we experience trauma, many of us feel the urge to keep it hidden. We might not want to burden others, or we might fear judgment. But holding in secrets comes at a cost. Psychologically, suppressing emotions can lead to increased anxiety, disturbing dreams, and even cognitive disruptions. Physically, keeping secrets is a form of chronic stress that can raise our heart rate, increase perspiration, and over time, weaken our immune system.

It’s like a pressure valve—keeping trauma locked inside means our mind and body are constantly working to contain it. This internal work takes energy and resources that could otherwise be used to maintain our health and well-being.

The Benefits of Expressive Writing

On the flip side, expressing those emotions—whether through writing or talking—can relieve that pressure. Studies have shown that people who write about their deepest thoughts and feelings regarding traumatic experiences experience measurable health improvements, both immediately and over time. Their immune systems function better, they visit doctors less frequently, and they report feeling more emotionally grounded.

But it’s not just about venting. In fact, simply “blowing off steam” without reflecting on what happened can sometimes make things worse. What makes expressive writing so effective is the opportunity to process, understand, and organize our thoughts and emotions. When we write, we translate our experiences into language, which helps us make sense of them. We can begin to see the event from different perspectives, reframe it, and eventually assimilate it into our broader life story.

Scientific Evidence Supporting Writing

A groundbreaking study involving college students revealed the profound impact of expressive writing on the immune system. Students who wrote about their deepest emotions related to a trauma showed enhanced immune function compared to those who wrote about superficial topics. These students’ health center visits also decreased, indicating that writing about traumas can promote physical health.

The long-term benefits of this process can be even more impressive. People who engage in expressive writing often report increased self-understanding, emotional clarity, and even a sense of peace about the events they wrote about. As one study participant said, “It helped me think about what I felt during those times. I never realized how it affected me before. I had to think and resolve past experiences.”

How Does Writing Help Us Heal?

So, what exactly happens when we write about our traumatic experiences?

1. Reduced Biological Stress: Holding back emotions requires mental and physical energy, which adds to our stress levels. When we express those emotions, the immediate stress response is reduced.
2. Improved Cognitive Processing: Writing helps us organize our thoughts. When we put an emotional experience into words, we can process it more effectively. This allows us to understand it better, and, in turn, heal from it.
3. Long-Term Emotional Insight: Writing forces us to confront the trauma in a constructive way. We gain insights into how the event affected us, helping us to process it and move forward.
4. Integration of Experience: By making sense of the event through writing, we can integrate the trauma into our life story, reducing its hold over us. This doesn’t erase the pain, but it gives us control over how we think and feel about it.

A Practical Exercise in Expressive Writing

Now that you understand the value of writing about traumatic experiences, here’s a practical exercise to help you get started. You don’t need any special tools—just a quiet space, some paper, and a pen, or even your laptop. Follow the steps below:

Step 1: Create a Safe Space
Find a quiet place where you won’t be interrupted for about 20 to 30 minutes. It’s important to feel safe and relaxed when diving into emotional work.

Step 2: Choose a Topic
Think of a distressing or traumatic experience that has weighed heavily on your mind. This could be something recent or a long-buried memory. It’s essential to choose something you feel ready to explore emotionally.

Step 3: Start Writing
Set a timer for 20 minutes and write continuously. Don’t worry about grammar, spelling, or how well-written it is. The goal is to express your deepest emotions and thoughts about the event. Let the words flow, and allow yourself to be completely honest. Dive into the emotions—what did you feel? How did this event shape you? What were your thoughts during and after it happened?

Step 4: Let Yourself Feel
After writing, it’s normal to feel a bit emotionally drained. You may feel sadness or relief, depending on the topic. Remember, this is part of the healing process. If the writing becomes too overwhelming at any point, stop, take a few deep breaths, and return when you feel ready. You can also change the topic if needed.

Step 5: Reflect
After finishing the exercise, take a few moments to reflect. How do you feel now compared to before you started writing? Are there new insights about the event or your emotions that surfaced during the process? These reflections can help deepen the benefits of the writing exercise.

Step 6: Repeat
If you found this exercise helpful, consider repeating it over the next few days or weeks. Writing about the same event multiple times can often lead to deeper insights and emotional resolution.

Final Thoughts

Expressive writing is a powerful tool that can help us process trauma, understand our emotions, and promote both mental and physical health. The key is to approach the process with openness and honesty. While the initial experience of writing about difficult events may stir up emotions, the long-term benefits—including insight, healing, and peace of mind—are well worth the effort.

Start small, be gentle with yourself, and trust in the power of your own words. You might be surprised at just how transformative writing can be.

This post was inspired by: Pennebaker, James W.; Smyth, Joshua M.. Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain