How often are you aware of how you listen, look, and engage?

In a world where we repeatedly look at our phones, we can miss so much of what is around us and perhaps inside us as well. Grabbing our phones has become an instant reaction when we don’t know where to put our eyes or feel boredom creeping in. As someone with (undiagnosed) ADHD, I'll find myself grabbing my phone when my attention starts to fade. I'll do so many things simultaneously, and become a passive participant in my day. Recently, I've been challenging myself when I feel this instinct. Instead of pulling out my phone, I look around and find interest in what is happening around me. Sometimes, I check in on how I’m feeling, other times I try to engage myself in an activity like reading or brainstorming.

This routine allows us to notice what's happening around and inside ourselves at the present moment. There is a lot of inspiration we miss out on when we are not paying attention. Just think about how different you may perceive the world if you gave it focused attention instead of going about your day on autopilot. What would you hear if you listened with not just your ears, but your body? What would you see or feel if you were intentional with how you interacted with the world around you?

The instant gratification of apps like Tiktok and Instagram has given many of us short attention spans. They distract us from tasks or are used to pass the time. According to my phone, I spend about 2-3 hours daily on social media, which is pretty average for an adult (whereas teens have a 7hr average). And yes, part of my job is to promote myself on Instagram, but I’d be lying if I said all I do is work. I wonder what I’ve missed while I sat there scrolling and what I would have noticed if I put my phone down for a whole day (I know, scary). What would I see, feel, and experience if I spent the day outside the house consciously looking and engaging in the world? Feeling the energy released by the universe. Observing bodily sensations, passing thoughts and feelings, sounds and visual moments, smells, and tastes.

I recently saw an article in the Times about a trend called "dopamine detox" where you give up all stimuli like social media, TV, and even music. I don't think I could give up music, but the general idea is good. However, like any social media trend, it is filled with unrealistic promises. But ultimately, it allows you to learn what you've become dependent on and provides space to build awareness and be more observant.

My personal goal for 2023 is to use my phone less, which is easier said than done. As photographers and artists, we strive to be excellent observers. With each click of the shutter, we freeze time and preserve a fragment of the world as we see it. We become curators of moments, capturing emotions, expressions, and interactions that might otherwise slip away unnoticed. But I’ve found myself less observant in my day-to-day. So I'm determined to fix that.

Awareness is not something you can force, but something you actively allow to happen. We can find answers to many of our artistic problems by paying close attention to what is around us. I firmly believe the universe sends us messages as long as we are willing to accept them and look for clues. It could be in the form of an interaction, catching a conversation nearby, something you read, a lyric in a song, or an internal feeling. But if you're not paying attention, you may miss it.

This is something I'm still practicing. The day-to-day seems packed with noise that I find little time for stillness. Reading has been a way I've made time for that in my busy schedule. Another goal of mine is to read more books involving art, photography, creativity, and life; finding inspiration in their pages. A lot of my inspiration recently has come from Rick Rubins's "The Creative Act: A Way of Being." Honestly, you will probably hear a lot about that book in future articles. I would recommend it to all artists or those wanting to dig deeper into their creativity. He has a few sentences that really resonate with the topic we're discussing at the moment: "The ability to look deeply is the root of creativity. To see past the ordinary and mundane and get to what might otherwise be invisible." Rick Rubin, The Creative Act: A Way of Being.

As a final thought, let me leave you with this: the universe is always giving, but we need to be open and have the space to accept it. We need to pay attention to the clues and allow inspiration to flow in and through us. By opening ourselves to experiences and restricting distractions, we can learn the art of paying attention. We can tap into our creativity and find inspiration and guidance everywhere we look.

Looking for some books or resources to delve deeper into your creativity/find inspiration? Below are some books I’m reading, or plan to read soon!

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This blog is fully written and run by photographer Caterina Maina. If you like what you read, please leave a comment, like, and/or share it on your social media! Give her a follow at @4x5junkie on Instagram and subscribe to her newsletter!

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