Attention Focus Training
Attention focus training is the part of mindfulness that deals exclusively with the focusing of attention where you want it to be, rather than on anxieties or worries.
Attention focus training (AFT) is a technique used to improve attention and focus by redirecting one’s attention away from internal distractions, such as worries and anxieties, and toward the present moment and external environment. It is often used in therapies like metacognitive therapy (MCT) and mindfulness-based cognitive therapy (MBCT) to help individuals regulate their attention and reduce the impact of unhelpful thinking patterns.
AFT exercises typically involve:
- Orienting attention to external stimuli: This could be focusing on sounds in the environment, sensations in the body, or a specific object.
- Noticing when attention drifts: Becoming aware of when the mind wanders to internal thoughts or distractions.
- Gently redirecting attention: Bringing the focus back to the chosen external stimulus without judgment.
The goal of AFT is not to eliminate internal thoughts altogether but to develop the ability to notice them and choose where to focus attention. This can help individuals:
- Reduce worry and rumination: By interrupting the cycle of dwelling on negative thoughts.
- Decrease anxiety: By shifting focus away from internal anxieties and toward the present moment.
- Improve concentration: By strengthening the ability to maintain focus on a chosen task or activity.
- Increase self-awareness: By becoming more conscious of attentional patterns and mental processes.
AFT can be practiced in various ways:
- Guided meditations: Following guided instructions to focus on the breath, body sensations, or sounds.
- Mindfulness exercises: Engaging in everyday activities with mindful awareness, such as eating, walking, or showering.
- Attention training techniques: Specific exercises designed to train attention, such as the Attention Training Technique (ATT) developed by Professor Adrian Wells.
AFT can be a valuable tool for individuals struggling with:
- Anxiety disorders: Generalized anxiety disorder, social anxiety disorder, panic disorder.
- Depression: Rumination and negative thinking patterns.
- Attention-deficit/hyperactivity disorder (ADHD): Improving focus and attention regulation.
- Trauma: Reducing intrusive thoughts and flashbacks.
It’s important to note that AFT is often most effective when combined with other therapeutic approaches and practiced regularly. If you’re interested in learning more about AFT, consider consulting with a mental health professional trained in techniques like MCT or MBCT.
How does Attention Focus Training work?
Attention focus training teaches the client to let go of the anxious thoughts more easily, and transfer their thoughts onto a more constructive alternative. It does not train you to stop being anxious, since anxiety is a natural emotion. What it does instead is help you “move on” better from the anxious thought.
Do I stop being anxious?
No, anxiety is normal. What is not normal is the level of anxiety, or preoccupation with anxiety that occurs in cases of anxiety disorder or clinical anxiety. Therefore the aim is to train the person to let go of the anxious thought easier and more quickly each time it pops up, and to be able to move on more naturally. This makes the balance of attention more natural.
Where does this therapy come from?
Attention focus training comes from Mindfulness therapy, and also from clinical hypnotherapy and is see as a key part of both.
Does it work?
See the clinical study data and NICE recommendations on our main mindfulness page for evidence that it works.
Key Words
Mindfulness, attention focus training, hypnosis, hypnotherapy, mindfulness therapy, attention training, stress management, anxiety therapy, anxiety training, managing anxiety, psychotherapy, counselling, relaxation therapy, GAD, OCD, anxiety disorders, mental health, Trauma, Comlex trauma, C-PTSD, Edinburgh, Online