Attention Training Technique (ATT) in Metacognitive Therapy. (Beginner 5)

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. Waves, bells, birds and dripping water.
If you find this video too easy, try this instead:

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 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

Books
[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

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.

[ВероникаР-дх]

To all anxiety survivors here - this technique really helped me a lot as a part of my overall self help routine.

I had a very severe condition 5 months ago, now I feel better than ever. I had tried CBT for several months, and 3 different ADs, but never had any results.
What became a life saver for me was ACT and CFT. If you suffer from crippling anxiety, can’t handle your emotions, feel helpless and doomed, can’t go out and do simple things - PLEASE try it.
It’s best to work with a therapist, but if it’s not an option - PLEASE read books.
Happiness Trap by Russ Harris and Self-Compassion by Kristin Neff just saved me.

Sending y’all love and support. I was trapped in suicidal thoughts, but now I’m calm, in peace with myself and life around. You can heal yourself❤

[aidaadriana]

I have severe concentration issues. I enter a flow state really hard and get distracted really easily. However, after these 12 mins my brain feels as if I just had a workout. It's super alert and awake. More people should know about this treatment! Thank you for your work!

[konekoptim]

Thank you. I've started watching when I felt overwhelmed of emotion and had addiciton behaviour two years ago, cause my therapist told me, and it works for me. Right now I need to begin again, cause a lot of problems around me such as divorce, lost my purpose, and all of these happening while I'm in imigration situation. Okay, then, let's do it!

[DynamicMentalFitness]

Most excellent! If people understood that every sense can be used in this way - focusing on the sensations they are designed naturally to focus on, and without allowing the mind to drift into thought - then it is building the Attention muscle in the same way that physical effort strengthens the body's muscles. Thanks!

[ivanche]

Awesome! This is the best ATT found on YT. Practice almost every day. Thank you.

[celestea]

This is god send, this video shows up when i needs it the most! Thank you!

[healthymindhealthybody]

Thank you for this, it's my first time trying this technique & I think you have put together an excellent combination of sounds & your calm voice added a lot to it too 👏🏻👏🏻👏🏻

[crpvscvlr]

2 minutes in and I already lost focus and kinda forgot what I was even doing (also the moo scared me everytime haha), I really hope I can get better at this

[wallacemcjigglemeister]

Thank you, I now feel 10x more powerful than my peers

[vw]

Maybe it's just me but the bells seem really quiet compared to the other sounds.

[AzetheReal]

First try. This was severely too easy. I do however need to practice tuning out the other sounds. For the first two minutes if I focus on a sound the 3 others completely disappear, but once you sped it up I couldn’t tune out anymore; a one run or two should do it. Didn’t know these existed til now and it’s awesome.

[gtasanandreas]

This really helps me dealing with my ADD

[michaelyao]

this is very scientific way of practicing.

[markara]

Im not able to tolerate more 7 mins..will come back again tmrw and hopefully focus for a longer time

[limaceaae]

Thank you for your kindness. I'm starting my journey towards concentration and your videos ares o helpful!

[fisayoobilaja]

TBH, metacognitive therapy seems to be the ONLY thing that I can say has worked. It at the same time seems to be the only logical plausible and possible solution to help with anxiety, depression, and anger esp.
One key component that really helps in my case is to infuse acceptance into your MCT practice. You'll find out that the cumulative effect helps over time :)
Again, this is just what works for me. I strongly believe everyone has to find a combination of solutions that work for them.

For me

MCT - for worry and mood swings
Mediation - For general bodily calmness
Exposure therapy - for social anxiety
Acceptance - Helps the entire process.

[peterdavidsson]

really good exercise, best explanation what mct is for something, Peter

[rafaelcobos]

Greetings from Mexico.
Really helpful content, thanks a lot

[atlaskomaneri]

this is beginner level and I'm freaking out with tension, I feel like I'll need to take a nap after this.... I guess this means my anxiety issues are pretty severe

[vb]

I tried this, it was very difficult, but I felt focused somehow after the video. thank you for this.
why only 12minutes? I'm planning to do more than 2 per day.