Attention Training
Attention Training
Training our minds to be where we would like to be is a powerful tool. The ability to put our attention where we would like it to be, when we would like it to be. Training our attention is similar to having a personal training plan and physical training we might do at a gym or exercise class, we start with smaller manageable exercises, while we build our strength and skill. By following attention training exercises daily, we can build the strength and skill of our minds.
The Balance within our Minds
If you close your eyes for a moment and bring your attention to the next 10 breaths, what do you notice? We can notice the detail, the chatter and noise of our minds, the busy and wanting to move on, distracted mind, tired mind, resistant mind. Attention training can help us to turn the volume down on these things and turn the volume up on where we would like our attention to be. This can differ and alter, depending on the demands and requirements of our life.
If we imagine a set of DJ decks, the music may alter, the beat, the balance of treble and bass, the pace. A DJ will alter and adjust this until it feels right, captures or creates the required mood. This is an exercise in balancing the variables. This is similar to the balance within our lives and our minds.
The Attention Training Technique (ATT) (Wells, 1990)
This uses sounds in a formal exercise to help us see thoughts, and our attention, in a different way, which will result in an increased ability to distance ourselves from unhelpful thoughts, and improve our ability to control our focus of attention.
ATT uses three components:
1. Selective attention
2. Rapid attention switching
3. Divided attention
Sounds are used from within the room, and from outside the room – both near and far. A total of 6-8 sounds are suggested as targets.
The purpose of ATT is not to try to stop or distract from thoughts or feelings, but to simply practise focusing attention in a more helpful way.
As in mindfulness, as thoughts or feelings come into the awareness, that’s okay, it’s just another noise, and we can simply refocus our attention to the target.
The exercise consists of fixing the gaze on a spot on the wall.
It’s important to keep the eyes open throughout, whilst focusing on different sounds in the room, then sounds outside the room, and then progress to shifting attention between those sounds as directed.
The final part of the exercise aims to widen out the attention by paying attention to several sounds at the same time.
Choose the sounds, inside and outside the room that you will focus on.
Examples might include:
· Inside room
· A voice/people talking
· Table tapping
· Clock ticking
· Heater / fan
· Rubbing fingers
· Outside room/building or roadworks/traffic
· Birds/music
Selective Attention
Keep your eyes open throughout the exercise, and fix your gaze on a spot on the wall. Pay close attention to that sound – no other sound matters. Ignore all other sounds around you (pause). No other sound matters (pause). Now focus on the tapping sound (Sound 2) (that I make as I tap on the table). Focus only on that sound, no other sound matters (pause). Closely monitor the tapping sound. If your attention strays or other sounds, thoughts or feelings come into your awareness, simply refocus your attention to this one sound. Focus on the tapping sound and monitor the sound closely, filtering out other sounds – they are not important. Focus all your attention on that sound (pause). Now focus on the sound of (Sound 3). Focus all of your attention on that sound. The other sounds do not matter (pause). Focus on that sound, paying close attention to it. Anytime your mind wanders, simply bring your attention back. This is the most important sound and nothing else matters. Focus only on the sound of (Sound 3). Give all of your attention to that sound. Continue to monitor that sound closely, pay full attention to that sound (pause). Repeat for three sounds (Sounds 4 – 6) in the near distance, then three sounds (Sounds 7- 9) in the far distance.
Rapid Attention
Switching Now that you have found and focused on these different sounds, rapidly shift your attention between the different sounds (pause). First, focus on the tapping sound, no other sound matters, give all of your attention to that sound (pause). Now focus on the sound of (Sound 4) outside of this room, pay attention to only that sound (pause). Now switch your attention and focus on the sound of (Sound 8) outside this room, focus only on that sound, no other sound matters (pause). Now switch your attention to the tapping sound (pause). Refocus on the sound of (Sound 3) (pause), now back to the tapping sound. Now the sound in the far distance (Sound 9) (pause). Focus again on the sound of (Sound 3) (pause). The sound of (Sound 6) (pause), the sound of (Sound 4) (pause), the sound of (Sound 9), sound (Sound 7), sound (Sound 5) ……… etc.
Divided Attention
Now, expand your attention, making it as broad and as deep as possible and try to absorb all of the sounds at the same time. Try to focus on and be aware of all of the sounds both within and outside of this room at the same time (pause). Try to hear all of the sound simultaneously. Count the number of sounds you can hear at the same time. How many sounds were you aware of at the same time?
Consider the % of your attention, can we put 75% of our attention on the inside of a room, and 25% on the outside? Can we swop this around to 75% attention to outside the room and 25% inside? Can we shift this attention further, 25% to us - our breathing, our bodies, 25% to sounds inside the room, 50% to sounds outside the room? We can experiment with this, our breath can anchor us through this exercise.
Like with learning any new skill, it takes a lot of practice.
The Torchbeam of our attention
At times, our attention can be most useful if narrow and focussed, for example to help us to complete a task, in the same way we might alter the focus or beam of a torch. At other times, it is more useful to widen out the torchbeam of our attention to take in more information, e.g. when enjoying the view on a country walk. We can experiment with this, widening and narrowing the focus of our attention.
Your mind will wander and be distracted – that’s normal, it’s just how the human mind works. Use the distracting thoughts as “background noise” to help make the exercise more effective. The more you practise, the easier it will become.