YouTube hosts a broad free selection of full ATT sessions, scattered across channels and languages. This is the set found in our search, not a claim of completeness.
View counts checked 7 September 2026. We are not affiliated with any of these channels and none of them is affiliated with us.
English
Afternoon Break
youtube.com/channel/UC0CyGiCBHMRq0ld3aVr4GBw
The highest-viewed ATT video found in this review is part of this numbered beginner series of full guided sessions with chapter timestamps.
- Beginner 1 — 100k views
- Beginner 2 — 58k views
- Beginner 5 — 298k views, the single most-watched ATT video we can find
- Beginner 7 — 92k views
Strength: the beginner ladder. Those videos outperform the rest of the channel by a wide margin, which tells you where people are comfortable starting.
Limit: no site, no app, no email list — nothing beyond the videos. If you want varied sound layouts or a practice record, they are not there.
MindCare Media
Binaural production with stereo sound maps, and one of the channels in this review that explains the technique rather than only delivering it.
- Beginner 3 — a full session in 3D stereo
- What You Should Know | FAQ — a question-and-answer video about the technique, which nobody else on this list has made
- New to Attention Training Technique? Start here
Strength: production, the FAQ video, and the wedge that there are no adverts in the middle of the exercise — which matters more here than on most video content, since a mid-roll during the switching phase interrupts the task itself.
Limit: no site or app; tip-supported.
Not a session, but worth watching
Metacognitive Therapy with Prof Adrian Wells — 29k views, from the University of Manchester Faculty of Biology, Medicine and Health.
This is the person who created the technique, talking about the therapy it belongs to. If you want to hear the model from its source rather than from a summary, start here. See also who invented ATT.
Other languages
Mostly single sessions from individual practitioners rather than series — and usually the only free option in that language.
| Language | Session | Channel | Views |
|---|---|---|---|
| German | Aufmerksamkeitstraining (ATT) für Metakognitive Therapie #1 | MindCare Media | 25k |
| Russian | Техника Тренировки Внимания Адриана Уэллса | Александр Кондратович | 22k |
| French | ATT — Attention Training technique — Français | UMEO | 2.1k |
| French | Metacognitive Therapy Exercises | Shang Olsen | 15k |
| Spanish | Entrenamiento atencional — Terapia Metacognitiva en Español | Jons Chevalley | 7.8k |
| Italian | Training Attentivo di Wells — Sessione Guidata in Italiano | Logos e Psyche | 3.2k |
| Danish | Opmærksomhedstræning (ATT) i metakognitiv terapi | Hjerne og krop | 1.6k |
| Japanese | 不安感の軽減に効果⁉ 注意訓練法とは | ニューロチャンネル | 2.9k |
Among the non-English videos reviewed here, the German entry has the highest view count, and MindCare Media’s German series is the only multi-session non-English series we found. The att repo’s demand research also identified Polish localisations on that channel; their titles are in English, so we have not verified the Polish audio ourselves.
What none of them gives you
Variation between sessions. Not a criticism of any channel — a structural limit of a fixed video. The protocol specifies that the sounds and their arrangement are varied between sessions, describing that variety as offsetting the effects of practice on task difficulty[1], and the exercise is meant to stay attentionally demanding rather than become substantially easier with practice[1].
Watch the same video daily and you learn that video. Rotating between the ones above is the free workaround, and it is why this page lists so many.
A practice record. None of these channels keeps one for you.
The numbering trap
The most common question from people practising along with these series is when to move up to the next number. Worth knowing: the numbering belongs to the recording, not to the technique. Nothing in Wells’ chapter describes a sequence of increasingly difficult sessions or a criterion for advancing between them[1] — the opposite, since the exercise is designed not to become substantially less demanding with practice[1].
That question has its own page: does ATT get harder?
Using YouTube well
- Start with a beginner-labelled session.
- Rotate between several of the ones above rather than settling on one.
- Use headphones — the layout depends on sounds at different points around you[1].
- Ignore the numbering as a progression.
- Don’t practise mid-spiral: the protocol has it done when you are not in a state of anxiety or acute worry[1].
Other free routes, including a clinic download, are on free ATT sessions.
Questions and answers
- Where can I find ATT sessions on YouTube?
- Among the videos reviewed here, Afternoon Break has the highest-viewed English beginner video; MindCare Media publishes binaural sessions in English and German. We also found guided sessions in Russian, French, Spanish, Italian, Danish and Japanese.
- Which one should I start with?
- A beginner-labelled session. On Afternoon Break the beginner videos are watched far more than anything else, which is a reasonable proxy for where people actually start.
- Do I need to work through them in order?
- The numbering belongs to the series, not to the protocol. Wells' technique has no levels — it is specified not to get easier, and difficulty is held constant by varying the sounds instead.
References
- Wells, A. (2009). Metacognitive Therapy for Anxiety and Depression. Guilford Press. Chapter 4: Attention Training Techniques.
Heed is a self-practice tool inspired by ATT research — not therapy, and not a medical device.