Attention Training Technique (ATT) is an exercise for training attention control and is part of the Metacognitive Therapy (MCT) developed by Adrian Wells. MCT is used for anxiety disorders and depression and helps to reduce rumination and worry.

🎧 Put on headphones
For an optimal binaural 3D stereo experience, listen to this exercise with headphones.

📝 Instructions
Take a comfortable position, focus your gaze on a neutral point in the room and keep your eyes as open as possible during the session. The exercise begins with 5 minutes of selective attention. Focus all your attention on one sound at a time. If other sounds, thoughts or feelings distract you (which is perfectly normal), simply return your attention to the selected sound. Then practise quickly shifting your attention for 5 minutes. Switch your attention quickly between the different sounds. Finally, practise divided attention by concentrating on all the sounds at the same time. Try to hear as many sounds as possible at the same time. It is best to practise ATT twice a day.

▶️ More ATTs
In this YouTube playlist you will find more ATTs for some variety in your training:
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If you find this video too difficult, you can find an easier ATT here:
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ATTs without announcements or speaking:
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❓Any questions❓
In the following video I answer the most frequently asked questions about ATT:
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🔊 List of sounds & stereo position
⏺️ Bird songs
➡️ Traffic
⏺️ Ducks [sound: [ Ссылка ]]
➡️ Children
⬅️ Water [low volume and sounds like this: [ Ссылка ]]


🧠 About MindCare Media
I'm Mike and I created this channel to provide you with high quality therapeutic videos. My skills as a media designer, my background in science and my knowledge and experience in psychotherapy support me in this mission. I created the first videos for my own therapy and now share them to help others too.

⚠️ Disclaimer
The content of this video is for information purposes only and does not replace professional medical advice or therapy. In the event of mental health problems or acute crises, please seek professional help immediately. GPs are often the first point of contact.
🆘 Call your local emergency helpline in acute crisis

🔎 Therapist search and further information on metacognitive therapy:
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📖 Sources
▶ Korn, O. & Rudolf, S. (2017). Sorgenlos und grübelfrei: Wie der Ausstieg aus der Grübelfalle gelingt. Selbsthilfe und Therapiebegleitung mit Metakognitiver Therapie. Mit Online-Material (Originalausgabe Aufl.). Beltz.
▶ Callesen, Pia (2020): Live More Think Less. Overcoming Depression and Sadness with Metacognitive Therapy. New York, NY [u.a.] (Icon Books).
▶ [ Ссылка ]
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▶ Wells, A. (1990). Panic disorder in association with relaxation induced anxiety: An attentional training approach to treatment. Behavior Therapy, Volume 21, Issue 3, 273-280
▶ [ Ссылка ]

⌚ Chapters
00:00 Instructions
00:22 Selective Attention
05:23 Rapid Attention Switching
10:23 Divided Attention

#AttentionTrainingTechnique #ATT #MetacognitiveTherapy #MCT

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