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
https://mctinstitute.co.uk/attention...

You can fint therapists here:
https://mctinstitute.co.uk/mctregis...

Litterature
[1] Metacognitive Therapy versus Cognitive Behaviour Therapy in Adults with Major Depression: A Parallel SingleBlind Randomised Trial
https://pubmed.ncbi.nlm.nih.gov/32398...

[2] Single Dose of the Attention Training Technique Increases Resting Alpha and BetaOscillations in Frontoparietal Brain Networks: A Randomized Controlled Comparison
https://www.frontiersin.org/articles/...

[3] Randomized controlled trial on the effectiveness of metacognitive therapy and intoleranceofuncertainty therapy for generalized anxiety disorder
https://pubmed.ncbi.nlm.nih.gov/22222...

[4] Metacognitive Therapy for Anxiety and Depression by Adrian Wells
https://www.amazon.com/Metacognitive...

[5] Live More Think Less: Overcoming Depression and Sadness with Metacognitive Therapy by Pia Callesen
https://www.amazon.com/LiveMoreThin...

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.