Attention Training Technique (ATT) in Metacognitive Therapy. (Beginner 7)

Attention Training Technique (ATT) is a 12 minute mental exercise used in Metacognitive Therapy (MCT). Studies have suggested that ATT can have significant effects on anxiety and depression. Furthermore, Metacognitive Therapy has been shown to be an effective treatment for mental disorders like depression and Generalised Anxiety Disorder (GAD). [1, 3] One study showed even better result for MCT than CBT. [1] According to one study, ATT increases the resting alpha and beta waves in the brain. [2]

While MCT has shown promise in the treatment of GAD and depression, it is important to consult with a qualified mental health professional to determine the most appropriate treatment approach for your specific needs. They can assess your symptoms, provide a diagnosis, and guide you towards the most effective therapeutic interventions, which may include MCT or a combination of approaches tailored to your individual circumstances.

Attention Training Technique should only be used as part of your Metacognitive Therapy.
I'm not a therapist and recorded these exercises for my own sake. Since I spent a lot of time doing them, I thought that they might be useful for others who go into MCT therapy. These recordings are not authorised by the MCT Institute and should not be seen as a substitute for MCT therapy with certified therapists. I hope that these videos could work as a complement to your therapy. Talk to your therapist to ensure that it is right for you.
For questions regarding the exercises, see the links below or talk to your MCT therapist.

This video has 4 different sounds. Rain, frogs, steps and birds.

00:00 Selective Attention
05:27 Rapid Attention Switching
10:00 Divided Attention

Instructions
Keep your eyes open throughout the exercise and focus your gaze on a spot on the wall. In this exercise you will become aware of your focus of attention and strengthen your control over it. The goal of Attention Training Technique is not to distract you from upsetting thoughts or feelings. They are actually likely to occur during the exercise. It is important to just let those experiences take care of themselves and view them as passing events in your body and mind. Your main goal is to focus on the sound and let everything else be just as it is.
You will be instructed to focus your attention on different sounds for example the sound of a car. Let your focus stay on this sound until you get instructed to change focus to another sound. When a thought or feeling occur, let it be in the background and continue to focus on the sound. In this exercise nothing else is important.
The exercise is divided in 3 parts. In the first 5 minutes you will focus on a different sounds for 20 seconds each. In the following 5 minutes you will practice rapid attention switching and will focus on each sound for just 5 seconds. In the last 2 minutes, you will divide your attention between all sounds.

Instructions are inspired by those found in Pia Callesens highly recommended book Live More Think Less [5]

For those who want a deeper understanding of MCT, I recommend Adrian Wells book Metacognitive Therapy for Anxiety and Depression [4]

For more information about Attention Training Technique

You can fint therapists here:

Litterature
[1] Metacognitive Therapy versus Cognitive Behaviour Therapy in Adults with Major Depression: A Parallel Single-Blind Randomised Trial

[2] Single Dose of the Attention Training Technique Increases Resting Alpha and Beta-Oscillations in Frontoparietal Brain Networks: A Randomized Controlled Comparison

[3] Randomized controlled trial on the effectiveness of metacognitive therapy and intolerance-of-uncertainty therapy for generalized anxiety disorder

[4] Metacognitive Therapy for Anxiety and Depression by Adrian Wells

[5] Live More Think Less: Overcoming Depression and Sadness with Metacognitive Therapy by Pia Callesen

Photo by Andisheh A on Unsplash

Disclaimer: The Content has been made available for informational and educational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Do not listen to this while driving, operating machinery, cycling, walking, or engaging in other activities that require your undivided attention.

[Annula]

I found you by accident. I was wondering what it was. Miracle. My focus is getting back on track. My broken pieces are coming together. Thank you very much for your work
🙏❤️🥰🌞🌞🌞💃🙌😇

[dg]

I have started at the 2.4.2023 with this training. All three days until now I have done it 3x per day.

My goal is to do it regulary as a habit at least 1x per day. I am using the audios of this channel and also other ATT audios.

Have done it 2 years ago for a while. It is amazing, but I stopped to do it. Now a new start. I will update this post regulary. Good luck everyone

[alexhii]

thank you for uploading new ones aa!! i've been repeatedly using your vids for the last 2 weeks so this is a pleasant surprise! i appreciate what you're doing here, that's all!

[kruidenanto]

Thanks so much for your uploads. I recently started MCT and your ATT is a wonderful "tool". You say the right things at the beginning of the video. That helps me when the focus flows away. Now I learned how to be kind to myself and how to gently come back into the ecercise.
I'm always relaxed and calmed when finished. It's a kind of a reset and ecercise all in one.
Your voice and the way you talk, take me with you full focussing.

[moonchild.]

got me into a flow-like state. thanks for the great content!

[eliransabag]

thanks. i start my day everyday with this video. wonderful

[senecakw]

Thanks for the video's. Would be nice to add subtitles. It took me a while to figure out you were saying "steps".

[Mr_Tokon]

Thanks for making these videos! This is very taxing on my attention right now, gonna see how much of a difference training makes

[crossltg]

wow.. already listened for the first time and it was daunting...

[Nikki.Nasvytis]

Stumbled onto the concept of ATT when reading about taming the DMN (which is overactive in ADHD). Phew, after this I feel like I just woke up from a relaxing nap!

I have aphantasia, but for the first time felt there was a world of imagery in my head, matching these sounds, that was just beyond the black curtain of my minds eye.

My eyes also REM'd out with the last two minutes. Which may just be an undiagnosed sleep related issue. Either way, relaxing as heck! I'm super stoked to try and remember to do this twice a day :)

[Henry_Crun]

Thanks for creating and uploading these. Much appreciated!

[audreygaston]

This is so helpful for mindfulness and for my issue with my processing speed

[lydiakehiloe]

Afternoon Break, this work is great! I love it.

[sanekabc]

You might want to increase the volume of your voice because your voice is hard to hear with all the noise of the birds and raindrops, frogs, steps, etc.

[instant_mint]

Today when I searched for "att beginner 1" I was like where did it go, I couldn't find it. Eventually I figured out it had been renamed to number 7 😅 I thought I lost my favorite att vid lol

[jylbek]

I found it difficult to comprehend what the voice is saying because of the noisy background and unclear recording of the voice...wondering if that is part of the exercise or a flaw of the recording?

[justicebydeathnote]

hey!, is it necessary to keep my eyes open?

[Kasey_]

Is there a way to adjust this so that its more effortless to understand what is being said? Straining to hear/understand whats being said is having an opposite effect

[EremitaUrbano]

Should I see this video, Beginner 1, today, and than Beginner 2 tommorow etc... Or keep training on number 1, and then when I feel ready, number 2? When do I know I'm ready to advance to the next videos?

[sudhashankar]

Please tell me which of the sounds are in the left and which are in the right. Thanks