Attention Training Technique (ATT) in Metacognitive Therapy. (Advanced 4)

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 8 different sounds. Rain, dogs, steps, bells, stream, hammer, birds and crickets.

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

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.

[Maxfield]

I cannot get enough of these. Thank you so much for taking the time to produce them🙏🏾

[jediguy]

I can't even begin to describe how much these have helped me. I have OCD and have been fused to thought for years now. I also destroyed my attention span through various indulgences. Just a few weeks of doing these daily has had a unbelievable impact on my life. Thank you so much, keep em coming if you can. I don't get bored of the ones you have but I love the quality you provide. ❤

[leatui]

The last section is very interesting. you can listen with divided attention, OR you can listen to all the sounds as a unified whole, the very opposite of divided attention - also known as "open awareness" or "open focus."

[BijouBakson]

There's not enough a place in the world where they even mention brain training. I think the idea of listening to sounds with intention to traing mental concentration and focus is and excellent excercise for the mind. I've been going through these daily. I'm a computer expert; I needed some ways to manage the intense work I have to do. This is one of the things I've used so and it's helping me get where I want. Thank you for your work.

[fsally]

Thank you! I listened to and practiced in all of your videos from beginner and this was my favorite one. It felt like the other ones in this advanced section were still intermediate but this one stood out as advanced. This video mimics what my thoughts are like in real life - lots of noise but still being able to focus on one thing in the present moment. I hope you make more videos like this one in the future. You are a life saver, and I cannot express my gratitude enough.

[konradrrr]

My favorite method for training focus 🏅

[Graco]

This is my favourite one. I don't particularly like the rain sound so whenever you say "rain" I pay attention to the bells, because you only say it once. It makes it perfect.

[andreysorokovikov]

I use your trainings for more than year. Thank you

[josekavalina]

I really get a lot out of these, thanks a lot for creating them and putting them online.

[MrMiHaKo]

❤ thank you for making theese ATT videos

[davidwikander]

I love this technique. Training your focus and be able to point it at what you yourself decide. Is helping me a lot. Just the knowledge you can actually do that! Thank you!

[viniciussouzasena]

I was doing these with my eyes closed, and it was easy, but then I saw that I shouldn't close'em, and then I understood how hard it is

[godwinvoiz]

Hello My Friend,

Thank you for taking efforts to make this video. This should be part of curriculum in every school around the world. The more we are distracted the lesser we achieve or complete our tasks, be it home/office/school.

Where our focus & attention is, there our energy field is. This exercise is helping me to control the train of thoughts & making me more relaxed. I am able to focus on important tasks & complete all my tasks in a day than I earlier used to. This has a calming effect on my mind & body. ✌️

Thank you. God bless You Abundantly for helping people like me. ❤️ 😍 💖 💕

[moryaka]

Cheers mate! I found the ATT videos very helpful. For the last 10 years or so I have been practicing Zoto Zen Buddhism - Zazen, but the ATT is training more on-demand attention, which is also complementing my Zen practice really well.

[christinemuller]

Thanks so much for these. They have really helped me while I am applying the theories of metacognitive therapy xx

[alexandermartens]

I listen to all of the attention training videos. Thank you so much for the content, it is helping me a lot. Please continue! 🙏

[leozeballos]

Thank you for these! I listen to them everyday.

[pauliuszabinskas]

Thank you for these videos! Good challenge for my self to do them and so helpful to maintain steady attendance of attention trough out the day. I can't stop recommending to all my peers

[dietmarholz]

Vielen Dank für diese Videos. Diese helfen wunderbar. 😀❤

[michelbeermann]

Hi, can we expect more videos in the future? Hope so. They are incredibly helpfull! Thanks for makinge them.