A structured auditory exercise (~12 minutes) developed by Wells (1990). The client actively switches attention between various external sounds in three phases: selective attention, switching, and divided attention. The aim is to break the fixation on internal threats and restore flexible executive control over attention.
Step-by-step guide
- Selective attention (3–4 min): focus on one specific sound, switching between sounds on command
- Switching of attention (4–5 min): rapid movement of focus from one sound to another, the speed increases
- Divided attention (2–3 min): expansion to the maximum number of sounds at once
- Thoughts and feelings are deliberately left aside — not suppressed, but also not tracked
- Home assignment: practice twice a day, minimum four weeks
When to use
- In GAD, OCD, PTSD, panic disorder, depression — introduced right after the formulation
- Not used in isolation without an explanation of the metacognitive model
Key phrases
Now we will train the flexibility of your attention, not relaxation
Follow-up questions
Your task is to actively manage attention, not to drift on the current of thoughts
If a thought or feeling appears — fine, simply leave it and switch to the sounds
Alternative phrasings
ATT is like a gym for attention. The effect comes with practice
Warnings
- ⚠️ Do not explain ATT as a relaxation or mindfulness technique — these are different mechanisms
- ⚠️ The effect develops gradually, not immediately — normalize the client's initial frustration
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.