Attention Training Therapy ( ATT )
Attention Training Therapy (ATT) trains the mind to be flexible. ATT focuses on sounds within space and is a part of Metacognitive Therapy created and developed by Professor Adrian Wellls of University of Manchester.
Attention Training Therapy develops a fitness of the mind so that one is more able to take control over runaway worry, rumination, and a focus on threats that might worsen depression and anxiety. ATT interrupts repetitive patterns of negative thought and helps regain flexible control of your mind.
ATT consists of three components: (1) selective attention to individual sounds, (2) rapid attention; switching among sounds, and (3) divided attention to more than one sound at a time.
In Wells’s mp3 download, all his components are practiced in one exercise. The mp3 lasts for about 12 minutes: (a) 5 minutes selective attention, (b) 5 minutes attention switching, and 2 minutes divided attention. Wells presents this on one twelve-minute mp3.
I combine Attention Training Therapy with Open Focus. Open Focus is Attention Training where attention is viewed as a continuum with narrow focus at one end and diffuse attention at the other. Narrow focus is characterized by exclusive focus on a limited field of experience.
At the other end of this attentional continuum is diffuse focus. Diffuse focus is the opposite of narrow focus. No particular target of attention stands out in diffuse focus.
Somewhere between the two and inclusive of both extremes of attention is the attention that we use in daily life. Open Focus is this blend of narrow and diffuse focus that we attain by including some awareness of space so as to distribute our attention more evenly.
So there is not much difference between Attention Training Therapy and Open Focus. I consider Open Focus as more of the umbrella concept of focus that can include both sounds and spaces. Much of the time I simply talk about Attention Therapies. Attention Therapies would include Attention Therapy, Attention Training Therapy and Open Focus and any other therapy involving attention and focus of attention.
Metacognitive Therapy (MCT )
Cognitive therapy challenges negative patterns of thought and irrational thinking. Metacognitive therapy (MCT) steps back from worry, rumination, and self-absorption that fosters negative thinking to focus on correcting the thinking process.
Focus on one sound. Then open up and focus on more and more of the other ambient background sounds. This technique is like dissolving pain in Open Focus. You focus on the physical or emotional pain, then open up to ambient sight and sounds, but still keeping the pain in focus, as you dissolve the pain into the background.
As an airplane passes slowly overhead, you narrowly focus on the sound of the airplane, then – can be right away – include the ambient sounds outside like birds chirping. After the airplane passes you continue a soft, wide Open Focus on ambient sounds until another distinct sound and then you can repeat the process with the new dominant sound.
Along with ambient sounds, open up and include the space all around. Focusing on open space puts you in relaxed synchronous alpha brain wave mode.
Be creative. Make it enjoyable rather than some task you must try to do each day.
If you use the video below, you probably won’t need much more programmed practice. Of course, you can purchase Well’s 12-minute audio mp3, but I did and only listened to it once or twice. You have sounds and space all around you to practice. And if you are at work, you may have sounds that are not as pleasant that you can work with. You want to be comfortable working with all sounds and dissolving physical or emotional pain includes not so pleasant sounds in a not so pleasant workplace.
Museum of Flight
I tried to keep the narration on the video to a minimum so the exercises can be mindfully meditated. Practice them once or twice (however many times if it works for you), then practice with the sounds around you. The goal is to take ATT and Open Focus into the real world. If you are at work, take in the sounds around you even if they might ordinarily be disturbing. Use the sounds, space, and scenes to practice as you would with the mp3s or video.
Open up to the sounds and space 360 degrees all around you. Be with the sounds and space. Be the sounds and space, meaning let go a bit of your ego. This will make more sense as you experiment rather than read and think about this. You will discover you can become quite instantly blissfully at peace.
Self-help books that help:
The Open-Focus Brain: Harnessing the Power of Attention to Heal Mind and Body
Total Self-Renewal through Attention Therapies and Open Focus
Hello,
is it possible to combine ATT with mindfulness? The focus is on external stimuli in ATT, while mindfulness focuses on both external and internal stimuli. An MCT-expert wrote to me that internal stimuli are contraindicated. What is your take on this?
Michel,
I don’t see how it is possible not to combine ATT with mindfulness. Everything that we perceive is just that –– a perception. We have no way of knowing what is outside of our perception. I had one lifetime experience where I felt sure my senses opened up to what is out there. It was truly a mind-blowing experience.
Attention Training Therapy is a form of mindful meditation. We shift our focus of narrow diffuse, absorbed and objective attention.
Then we take it further transferring our attentional skills to daily activities: thoughts, emotions, body sensations, nervous habits. We can go on to open focus to include your sense of time and past present, and future, separately and simultaneously.
The possibilities are infinite. We are becoming more and more mindfully aware. Mindful awareness is what attention training is about. We do not want to be restricted to our obsessive, focused, ruminations. Attention therapy breaks free of this rumination.
I was just on a two training with Costas Papageorgiou (colleague of Wells) and he was very careful to distinguish ATT from mindfuless: they come from different sources (the three components of ATT based on a theory of attention), using the breath as an anchor potentially contraindicated, and he also presented research that a mindfulness practice vs. ATT increased inner focused vs. outer focused attention (the goal with ATT). While I was somewhat sceptical of all of these points, we then did the 12 minute practice and it felt completely different from a mindfulness practice – much more effortful – especially the rapid switching phase.
Excellent points, especially that the goal of ATT is an outward focused attention. I personally combine Ki Breathing Meditation with ATT and Open Focus, because of added physical effects on body and brain. But I don’t doubt using the breath as anchor may detract from the outward focus of ATT.
Thanks so much for sharing.
Joel
where is the link?
What link are you referring to?
Wells 12 minute mp3. You say link in brackets but provide no link
I checked, but I don’t see the link up on his site anymore. Why not practice with my video. I’ve included all the basic Attention Training elements.