The attention training technique (ATT) is a short listening exercise in which you practise focusing on one sound, switching between sounds and then spreading your attention across many at once. For food fixation, the goal is not to block food thoughts but to strengthen your ability to move attention away from them when you choose. Combined with simple imagery and task-shifting drills, it gives you a practical way to loosen the grip of a craving.
What food fixation looks like
Food fixation is when thoughts about food keep pulling you back: replaying what is in the fridge, planning the next snack while you are still eating, or noticing every food ad and smell. Some of this is normal. Hunger, tiredness and restrictive dieting all make food more noticeable.
Research supports the idea that attention to food rises and falls with how much you want it. A systematic review and meta-analysis on food-related attentional bias found it was linked to craving, hunger and food intake, though the links were small, and it was not related to body weight. In other words, food grabbing your attention is a sign of your current state, not a personal flaw, and states can change.
How the attention training technique works
ATT was developed as part of metacognitive therapy, an approach used for anxiety and depression. Instead of arguing with thoughts, you practise steering attention on purpose. In a study of 85 healthy adults, people who completed ATT sessions became faster at a listening task that required shifting attention, compared with a control group. The researchers describe ATT as aiming to improve the ability to shift attention away from internal, non-relevant stimuli such as repetitive thoughts.
ATT has not been specifically tested as a treatment for food cravings, so think of it as attention practice that may make other craving tools easier to use, not a cure.
The three phases
| Phase | What you do | Time |
|---|---|---|
| Selective attention | Focus on one sound at a time, ignoring the others. | About 5 minutes |
| Rapid switching | Jump attention quickly from one sound to another. | About 5 minutes |
| Divided attention | Try to hear all the sounds at once. | 1 to 2 minutes |
A home version you can try
Formal ATT uses a recorded script. You can practise the same skill at home with everyday sounds.
- Set up. Sit comfortably with your eyes open, resting on a spot on the wall. Pick at least four sounds: a ticking clock, a fan, traffic outside, a quiet radio, birds, the fridge hum.
- Notice your starting point. Rate how much food is on your mind from 0 to 10. Let any food thoughts stay; you are not trying to push them out.
- Focus on one sound. Give it your full attention for about a minute. If your mind drifts to food, gently bring it back. Move on to the next sound and repeat.
- Switch quickly. Now jump between sounds every few seconds: clock, traffic, fan, clock, birds. Keep it brisk.
- Widen out. For the last minute or two, try to hear everything at once.
- Re-rate. How strong is the food pull now, from 0 to 10?
Practise once a day when you are calm, not only during cravings. Like any skill, it works best when it is familiar before you need it.
Imagery for shifting attention
Mental imagery can give your attention somewhere vivid to go. Food cravings are often strongly visual: you can almost see and taste the item. A competing image can crowd that out for a few minutes.
- A detailed place: picture a walk you know well. Name five things you see, three sounds, the feel of the ground.
- A task you enjoy: mentally rehearse each step of a hobby, such as planting seeds or knitting a row.
- A future scene: imagine yourself an hour from now, settled and satisfied after a planned meal.
Keep the image going for two to three minutes, adding detail each time your mind wanders.
Task shifting in daily life
Task shifting means deliberately moving to an activity that occupies your hands and mind. It works best when the task is absorbing, quick to start and incompatible with eating.
| Craving moment | Shifting task |
|---|---|
| After dinner, watching TV | Puzzle, sketching, folding laundry, a short call to a friend |
| Mid-afternoon at work | Five-minute walk, tidy your desk, refill your water bottle |
| Late at night | Brush your teeth, read a few pages, prepare tomorrow’s clothes |
| Smelling food in a shop | Name the colours on the shelves, check your list, count your steps to the till |
After five to ten minutes, check in. If you are physically hungry, eat a satisfying snack or meal. Task shifting is for fixation and urges, not for ignoring real hunger.
Make your environment easier
Attention follows what is in front of you. Simple changes reduce the number of food cues competing for your focus:
- Keep tempting foods out of sight, and fruit and vegetables at eye level.
- Eat regular meals so you are not running on empty.
- Turn off food-related notifications and unfollow accounts that leave you fixated.
- Plan your next meal so your mind does not have to keep circling back to it.
For more on watching cravings as passing thoughts, see our guide to metacognitive awareness of cravings. If you are unsure whether you are hungry or fixated, interoceptive awareness training can help you tell the difference.
When to check with a professional
Constant thoughts about food can be a sign of under-eating, a medical issue or an eating disorder. Talk to your doctor if food thoughts take up much of your day, if you feel out of control around food, or if you are restricting heavily or eating large amounts in secret. Metacognitive therapy, including ATT, is best learned with a trained therapist if anxiety or low mood are also involved. In Canada, NEDIC offers information and support for eating concerns.
Key takeaways
- Food grabbing your attention reflects hunger, craving and stress, not a character flaw.
- ATT practises focusing, switching and widening attention using sounds; aim for about 10 to 12 minutes a day when calm.
- Use vivid imagery or an absorbing task for two to ten minutes when fixation hits.
- Eat regular meals and reduce visible food cues so attention is easier to steer.
- If food thoughts dominate your day, speak with a healthcare provider.
FAQ
Am I supposed to stop thinking about food?
No. The aim is flexibility: food thoughts can come and go while you choose where to place your attention.
Does this work for everyone?
Responses vary. Try it daily for two weeks and track your 0 to 10 ratings to see whether it helps you.