How I Find One New Detail to Bring Me Joy
This morning, my mom and I decided to take advantage of the beautiful spring weather and went for a hike at Sky Meadows State Park. The rolling hills, fresh air, and blooming wildflowers were exactly what we needed to recharge. But what made the hike memorable wasn’t the scenery—it was the cows.
Yes, cows. As we walked along the trail, there they were casually grazing and blocking our path. At first, I was annoyed. We had a plan, a pace, and a goal for this hike, and these cows were not part of it. But then, something shifted. I paused, took a deep breath, and noticed something I hadn’t before: the different colors and markings on each one, the rhythmic swish of their tails, and the peaceful energy they brought to the moment.
This small, unexpected moment reminded me of something I learned from Dr. Amit Sood’s books: FOND, which stands for “Find One New Detail.” It’s a simple yet powerful way to practice mindfulness and bring a sense of calm to your busy, burnout-prone life.
What is FOND?
FOND is a mindfulness tool developed by Dr. Amit Sood that encourages you to focus on one new detail in your environment, interactions, or experiences. The idea is to shift your attention to something positive, unique, or meaningful that you might otherwise overlook.
It’s rooted in the science of attention and gratitude. When you consciously seek out new details, you engage parts of your brain that foster curiosity, creativity, and a sense of calm. This practice helps you break free from the autopilot mode that burnout often traps you in, allowing you to reconnect with the present moment.
Why FOND Matters in Burnout Recovery
Burnout often makes you feel like you’re stuck in a loop—overwhelmed, disconnected, and unable to focus on anything outside of your stress. FOND helps break that cycle by encouraging you to slow down and notice the little things you usually overlook.
By simply shifting your focus to a new detail, you’re giving your brain a chance to reset. Refocusing doesn’t just reduce stress—it also builds resilience over time. Gratitude and mindfulness, two key components of FOND, have been shown to improve emotional well-being and even physical health.
How I Practiced FOND on the Trail
In that moment with the cows, I decided to practice FOND. Instead of rushing past them, I paused and looked for one new detail to appreciate. I noticed the way they moved as a group, the contrast of their dark coats against the green grass, and even the funny way one cow seemed to be staring me down like I was the intruder.
That slight shift in focus turned what could have been a frustrating delay into a moment of joy and connection. It was a reminder that mindfulness doesn’t have to involve meditation or a complete lifestyle overhaul—it can start with something as simple as noticing a new detail during your day.
How You Can Try FOND Today
The beauty of the FOND framework is its simplicity—you can practice it anytime, anywhere. Here are a few ways to get started:
During your morning routine, try savoring your coffee or tea, and take note of one new detail about its aroma, texture, or warmth.
On your commute, look for something you’ve never noticed before—a tree blooming, a unique building, or a funny license plate.
At the gym, synchronize your inhales and exhales with your movements, focusing on proper form.
The key is to start small and make it a habit. Over time, these mindful moments can help you feel more grounded and less overwhelmed.
If you’re ready to tackle burnout, I’d love to share more tips and resources with you. Get your free burnout recovery checklist and sign up for my weekly newsletter, which includes additional free resources.
And the next time you’re out for a walk—whether it’s at Sky Meadows or just around your neighborhood—take a moment to find one new detail. You might be surprised by what you notice.
