Realize when you’re ‘checked out’ or ‘absent-minded’ and actively engage with your five senses to experience life more vividly and address a feeling that ‘something was missing’.
When someone speaks, repeat back the core of what they said in your own words to demonstrate understanding, allowing them to feel heard and giving them a chance to correct you if you misunderstood.
When faced with a painful or difficult conversation, resist the urge to steer it to ‘safer territory’; instead, allow yourself to be uncomfortable, stay silent if you don’t know what to say, and remain present with the conversation.
Instead of immediately offering solutions or positive reframes, acknowledge and validate the reality of another person’s feelings, even if they are negative, to show understanding and comfort.
When someone shares a problem, resist the impulse to ‘fix’ it; instead, offer your presence and support, telling them you ‘can sit in the dark with them,’ as people often want understanding more than solutions.
If you find yourself overly disciplined or rigid, missing out on sensory experiences due to deep thought or focus, consciously ‘shake things up’ and ‘get off the path’ to re-engage with the world.
Regularly visit a local inspiring place (e.g., museum, public garden, cemetery) to observe how the experience changes with repetition, fostering a sense of openness and leaving daily cares behind.
To tune into your five senses and boost happiness, identify and create rituals around ‘healthy treats’ (e.g., listening to new music) that engage your senses positively, instead of unhealthy indulgences.
Create an ‘audio apothecary’ by making playlists of happy, upbeat, high-energy songs, categorized by mood, to use as a quick lift or to counter-program a melancholy mood.
To improve your listening skills, create a personal manifesto or set of ’true rules’ that you review daily, reminding you of specific actions like giving full attention and not interrupting.
When someone is ready to talk, give them your full, undivided attention by putting away distractions (phone, book), turning your body towards them, and actively listening without interrupting.
When someone is sharing a vulnerable or big conversation, resist the urge to immediately offer solutions or reading lists; instead, just listen quietly and allow them to speak without interruption.
When you have advice or resources to offer, ask if the person is interested first, rather than immediately providing it; this respects their space and ensures they are receptive to your suggestions.
Don’t fear getting reflective listening wrong; if you misinterpret, people appreciate the opportunity to correct you, which leads to better understanding and validates their feelings.
Practice reflective listening to genuinely hear others, but strive for authenticity by avoiding overly programmed phrases; get creative in how you reflect back to ensure people feel truly heard, not ’techniqued’.
Be mindful that everyone experiences the sensory world differently; adjust environments (e.g., avoid perfume in public, use tagless clothing) to ensure comfort and allow everyone to thrive.
Be aware of how your personal sensory habits, like wearing perfume, might affect others and adjust them (e.g., wear perfume only at home) to create a more comfortable environment for everyone.
If you know someone has a strong aversion to a particular sound or sensation (e.g., chewing), try to be mindful and adjust your behavior in daily life to accommodate them.
Be aware that your brain filters out common background noises (like city sirens); consciously pay attention to these sounds to bring them to your awareness and experience more of your environment.
To intentionally evoke past memories, try associating a specific scent (like a perfume) with a particular period or experience in your life, similar to Andy Warhol’s practice.
To deliberately provoke memories and connect with your past, create a ’taste timeline’ by recalling favorite or distinctive foods and drinks from different eras of your life.
Take time to consciously experience and appreciate the complexity of common, often-dismissed tastes like ketchup, as they can offer surprising depth and sophistication.
To understand the interplay between taste and smell, try plugging your nose while eating something (like a jelly bean) to isolate taste, then unplug to experience the full flavor.
When feeling stressed or uneasy, especially in performance-related situations, hold a comfort object or prop (like a pen or a mug) to help ground and calm yourself.
Identify objects that subconsciously bring you comfort (e.g., holding a pen) and then deliberately use them in situations where you anticipate feeling uneasy or uncomfortable to help you stay calm.
In moments of conflict or frustration, use appropriate physical touch (e.g., holding a hand, hugging) to foster tenderness, connection, and de-escalate tension before continuing the conversation.
When in a social situation where you know no one, approach a group and directly state, ‘I know no one at this party. Can I join your conversation?’ as a simple and effective way to connect.
To initiate conversations, especially with strangers, comment on a shared sensory experience (e.g., food, art, weather) as it provides a common ground for discussion.
When visiting an inspiring place like a museum, give yourself ‘funny little assignments’ (e.g., find objects related to a book you’re reading, or historical figures) to deepen engagement and exploration.
Make a conscious effort to ’look for what’s overlooked’ in your daily life and with people you know well, as the ordinary can be easy to ignore, but noticing it can deepen engagement and appreciation.
To tune into your senses, either celebrate your most appreciated senses by actively engaging with them, or lean into a neglected sense (e.g., taste if you’re not a foodie) to discover new enjoyment and appreciation.
To deepen your appreciation for a sense, actively learn about it (e.g., take a tasting class, study flavor); ’the more you know, the more you notice,’ which amplifies enjoyment.
Take control of your digital sensory environment by turning off notifications or changing your phone to grayscale to reduce distraction and make it less appealing, thereby supporting your focus.
Co-opt your devices to your advantage by using them for positive sensory input, such as setting a picture of a loved one on your home screen to provide a visual lift and reminder of relationships.
To spark creativity, immerse yourself in environments rich with physical materials (e.g., hardware store, craft store, farmer’s market); having supplies and things to touch can unlock new ideas.
Create a ‘muse machine’ (e.g., a Rolodex) filled with short creative prompts or ideas; when you need inspiration, pick one at random to generate new ideas and solve problems.
Instead of a disciplined, focused approach like traditional meditation, try a more playful, loose, and unstructured way to engage your senses, like ‘splashing in the baby pool of senses,’ to make it fun and less about discipline.