Reading
The most fruitful noticing happens in silence. Not silence as a spiritual discipline (though it is that). Silence as the laboratory in which the inner monologue becomes audible.
Most of us have arranged our lives to never hear our own inner channel. Podcasts in the car. Music in the shower. A phone in line at the grocery store. There is no moment in which the default mode network is allowed to speak loud enough for us to hear what it is actually saying.
Today you are going to give it ten minutes. Just ten. No phone. No podcast. No noise. Drive home without the radio. Walk to your car without checking your phone. Brush your teeth and just brush your teeth. And then notice what your mind does in the quiet.