The Subtle Power of Noticing Over Judging

Let’s reimagine how we perceive the world—beyond labels, biases, and snap judgments. Noticing vs. Judging is not just a mindfulness exercise; it’s a transformative leadership skill that rewires your brain for sharper focus, enhanced self-awareness, and better decision-making.

Think about it: When was the last time you truly noticed the world around you—without attaching an opinion to it?

Most of us move through life in a haze of judgments, from the minor (“What a dreary sky”) to the critical (“That person is so disorganized”). While judgment is a natural mental shortcut, it often limits our ability to see things as they truly are, filtering reality through the lens of past experiences, stress, and personal biases.

Why Noticing Matters  

1. It Improves Focus: Practicing Noticing strengthens neural pathways related to attention, helping you stay present and grounded.
2. It Reduces Reactivity: By breaking the cycle of automatic judgments, you create space for thoughtful, intentional responses.
3. It Elevates Leadership: Leaders who notice without judgment build stronger connections, make clearer decisions, and model composure under pressure.

This isn’t just mindfulness—it’s neuroscience. Research into neuroplasticity shows that our brains can rewire themselves through intentional practice. When we choose to notice without judging, we weaken the brain’s habitual negativity bias and strengthen pathways that support observation, creativity, and calm decision-making.

The Case for Noticing: A Real-World Shift  

Consider Matt, a senior executive I coached. Before practicing Noticing, Matt was caught in a loop of reactive thinking, often jumping to conclusions about colleagues or situations. He believed his hypervigilance was essential to his long climb up the corporate ladder. To be anything less than on high alert would amount to letting his guard down and falling fast. While the high-alert state had benefits, such as recognizing challenges and opportunities others missed, it also made him highly critical of himself and others. Some people saw this as arrogance, but inside, he was constantly fighting to be good enough.

In a coaching session, he was lamenting about the inefficient, stupid, and ineffective people he constantly dealt with (including himself). I asked if he could describe one of them using only data that could be verified. He began describing his colleague as, “He’s kind of tall, fairly good looking, trim, probably one of the brightest on my team.” I asked him how many of those descriptors—tall, good-looking, trim, bright—could be quantified. Dumbfounded, he looked at me and exclaimed, “What does it matter?”

The problem wasn’t that Matt wasn’t noticing. He was noticing with the intention of making a rapid judgment—was this person or event good or bad? Would a situation help or hurt him in his personal pursuit?

At the end of our coaching engagement, Matt shared:

“What I found most impactful from our coaching was the Noticing exercise. Focusing, being in the moment, and observing without judgment has made me naturally more aware. I now see people and situations for what they truly are—facts—not just my reactive judgments, which used to hinder my effectiveness.”

The shift didn’t just transform Matt’s leadership; it gave him a toolkit to handle stress, lead with clarity, and foster healthier relationships in his professional and personal life.

How to Start Noticing Today 

Here’s a simple, actionable exercise to help you incorporate Noticing into your day. Think of it as brain training—like going to the gym for your mind.

1. Start Small: Pick a moment during your commute, walk, or even while sipping your morning coffee.
2. Observe Without Labels: Notice the colors, shapes, and textures around you. Resist the urge to call a tree “tall” or the sky “beautiful.” See the tree, the sky, the leaves just as they are.
3. Notice Your Thoughts: If a judgment creeps in (“this view is stunning”), gently let it go. Shift back to the practice of pure observation.
4. Reflect Briefly: After a few minutes, take stock. What did you see or feel? How did it differ from your usual experience?

Leadership in Action: Beyond the Boardroom  

In the rush to judge, people often do not capture the true sense of awareness of what is happening, what exactly are they doing or not doing? When do these events occur? Are you interpreting the perception solely through the lens of past experiences, or are you allowing for fresh data?

Imagine if you could train your brain to be conscious in your recognition, thus producing actions that better serve you and your needs.

Imagine applying this skill in a meeting. Instead of labeling a colleague as “resistant” or a proposal as “terrible,” you notice: Their tone is quieter than usual. They’re asking detailed questions. This opens the door to curiosity: What’s behind their behavior? How can I engage them constructively?

This subtle shift from judgment to noticing fosters better communication, reduces conflict, and helps leaders operate from a place of understanding rather than assumption.

A Challenge for You  

Want to take this further? Try this two-part practice:

1. The “Two Columns” Method: 
   – Grab a piece of paper and divide it into two columns.
   – In Column 1, jot down things you observed today: e.g., “The room was quiet,” “The team was nodding during the presentation.”
   – In Column 2, write any judgments you caught yourself making: e.g., “The room felt tense,” “The team loved the presentation.”

   Reflect on how judgments colored your perceptions and how noticing could provide a clearer lens.

2. Notice People as They Are: 
   Spend five minutes in a public place (a coffee shop, a park, or even a meeting). Observe people without assigning value judgments. Notice their gestures, expressions, and interactions. Catch yourself if you start thinking, “They look grumpy,” and reframe: “Their shoulders are hunched, and they aren’t smiling.”

Why This Matters Now  

The pace of modern leadership demands quick decisions, but quick doesn’t have to mean hasty. By training your brain to notice before you judge, you gain the clarity and composure to navigate complexity with confidence.

And this skill isn’t just for executives. It’s a practice for anyone looking to reduce stress, build stronger relationships, and experience the world with greater richness and depth.

So, pause for a moment. Look around you. What can you notice—without judgment?

Noticing isn’t about perfection; it’s about practice. Start today with just five minutes. The ripple effects could transform your leadership—and your life.

Written by Margo Boster.
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