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Attention Training Technique (ATT)
Discover how shifting your attention can reduce self-focus, worry, and rumination.
Learn how to direct your attention away from distressing thoughts and focus on the world around you.
What is the Attention Training Technique?
The Attention Training Technique (ATT) is an evidence-based exercise developed within Metacognitive Therapy (MCT) to help individuals manage unhelpful patterns of thinking. It trains your ability to shift focus away from excessive self-attention, worry, and rumination and toward external sounds and stimuli.
Rather than suppressing thoughts or emotions, ATT enhances your ability to control where your attention goes. With consistent practice, you’ll develop greater flexibility in shifting focus, reducing distress and improving mental clarity.
Why Use the Attention Training Technique?
Psychological research highlights a pattern of thinking called the Cognitive Attentional Syndrome (CAS), which is linked to persistent worry, rumination, and self-focus. CAS plays a key role in maintaining anxiety and low mood by reinforcing unhelpful thought cycles.
ATT is specifically designed to:
Help break the cycle of persistent self-focus and overthinking
Strengthen control over your attention
Support emotional regulation by shifting focus outward
By training your attention through ATT, you can regain control over where your mind directs its focus, reducing distress caused by rumination and anxiety.
How the Attention Training Technique Works
Think of ATT as a structured training session for your attention. It strengthens your ability to focus and shift attention in a flexible, controlled way. The exercise is broken down into three key stages:
Selective Attention – Direct your attention to a single sound while ignoring others.
Shifting Attention – Move your focus between different sounds in your environment.
Divided Attention – Expand your awareness to take in multiple sounds at once.
This structured approach gradually improves your ability to disengage from unhelpful patterns of thinking and build mental flexibility. To maximise effectiveness, ATT should be practiced as instructed and, when appropriate, integrated into a broader Metacognitive Therapy approach.
The Attention Training Exercise
Before You Begin:
Choose a space where you can sit undisturbed for 10-15 minutes.
Background noise is useful for this exercise—complete silence is not required.
Phase 1: Selective Attention
Pick a single sound in your environment (e.g., a ticking clock) and focus on it for about 30 seconds.
Shift your attention to another sound.
Continue this process, cycling through around six different sounds.
Phase 2: Shifting Attention
Move your focus between the six sounds you identified.
Spend a few seconds on each sound before quickly switching to another.
Continue for about five minutes, gradually increasing the speed of shifting.
Phase 3: Divided Attention
Broaden your focus to take in all the sounds at once.
Maintain this expansive awareness for about five minutes.
Allow your attention to remain open and inclusive.
Tracking Your Progress
After each session, assess your level of self-focus before and after practicing ATT:
-3 = Fully focused on the external world+3 = Fully focused on yourself (thoughts/feelings)
Self-focus Before (-3 to +3): _______Self-focus After (-3 to +3): _______
Practice Tips
ATT is most effective when practiced twice daily for at least four weeks.
Try practicing in different environments to engage with a variety of sounds.
Why Regular Practice Matters
Just like physical exercise strengthens the body, attention training strengthens mental flexibility. Over time, ATT can help you:
Regain control over where you direct your attention
Reduce excessive self-focus and worry
Interrupt patterns of rumination that contribute to anxiety and low mood
ATT can be a powerful standalone tool, but for optimal results, it is most effective when used as part of a structured Metacognitive Therapy approach tailored to your individual needs.
Guided Audio Support
During sessions, I provide a guided audio recording to help you practice ATT correctly. This audio file includes step-by-step instructions to ensure you engage with the technique as intended. (Note: The guided audio is only available in-session and is not included here.)
Practicing ATT in its original structured form ensures its full effectiveness. Be cautious of alternative versions that may lack key elements necessary for proper attention training.
The Attention Training Technique (ATT) is an evidence-based exercise developed within Metacognitive Therapy (MCT) to help individuals manage unhelpful patterns of thinking. It trains your ability to shift focus away from excessive self-attention, worry, and rumination and toward external sounds and stimuli.
Rather than suppressing thoughts or emotions, ATT enhances your ability to control where your attention goes. With consistent practice, you’ll develop greater flexibility in shifting focus, reducing distress and improving mental clarity.
Why Use the Attention Training Technique?
Psychological research highlights a pattern of thinking called the Cognitive Attentional Syndrome (CAS), which is linked to persistent worry, rumination, and self-focus. CAS plays a key role in maintaining anxiety and low mood by reinforcing unhelpful thought cycles.
ATT is specifically designed to:
Help break the cycle of persistent self-focus and overthinking
Strengthen control over your attention
Support emotional regulation by shifting focus outward
By training your attention through ATT, you can regain control over where your mind directs its focus, reducing distress caused by rumination and anxiety.
How the Attention Training Technique Works
Think of ATT as a structured training session for your attention. It strengthens your ability to focus and shift attention in a flexible, controlled way. The exercise is broken down into three key stages:
Selective Attention – Direct your attention to a single sound while ignoring others.
Shifting Attention – Move your focus between different sounds in your environment.
Divided Attention – Expand your awareness to take in multiple sounds at once.
This structured approach gradually improves your ability to disengage from unhelpful patterns of thinking and build mental flexibility. To maximise effectiveness, ATT should be practiced as instructed and, when appropriate, integrated into a broader Metacognitive Therapy approach.
The Attention Training Exercise
Before You Begin:
Choose a space where you can sit undisturbed for 10-15 minutes.
Background noise is useful for this exercise—complete silence is not required.
Phase 1: Selective Attention
Pick a single sound in your environment (e.g., a ticking clock) and focus on it for about 30 seconds.
Shift your attention to another sound.
Continue this process, cycling through around six different sounds.
Phase 2: Shifting Attention
Move your focus between the six sounds you identified.
Spend a few seconds on each sound before quickly switching to another.
Continue for about five minutes, gradually increasing the speed of shifting.
Phase 3: Divided Attention
Broaden your focus to take in all the sounds at once.
Maintain this expansive awareness for about five minutes.
Allow your attention to remain open and inclusive.
Tracking Your Progress
After each session, assess your level of self-focus before and after practicing ATT:
-3 = Fully focused on the external world+3 = Fully focused on yourself (thoughts/feelings)
Self-focus Before (-3 to +3): _______Self-focus After (-3 to +3): _______
Practice Tips
ATT is most effective when practiced twice daily for at least four weeks.
Try practicing in different environments to engage with a variety of sounds.
Why Regular Practice Matters
Just like physical exercise strengthens the body, attention training strengthens mental flexibility. Over time, ATT can help you:
Regain control over where you direct your attention
Reduce excessive self-focus and worry
Interrupt patterns of rumination that contribute to anxiety and low mood
ATT can be a powerful standalone tool, but for optimal results, it is most effective when used as part of a structured Metacognitive Therapy approach tailored to your individual needs.
Guided Audio Support
During sessions, I provide a guided audio recording to help you practice ATT correctly. This audio file includes step-by-step instructions to ensure you engage with the technique as intended. (Note: The guided audio is only available in-session and is not included here.)
Practicing ATT in its original structured form ensures its full effectiveness. Be cautious of alternative versions that may lack key elements necessary for proper attention training.