Drive Your Attention
A simple way to shift focus and reduce stress in the moment.
Included in these Programs: STEP Training - LEAP Courses
Tool Overview
Drive Your Attention is the practice of intentionally choosing where your focus goes, rather than letting your mind pull you toward stress, worry, or overwhelm.
It may not feel this way, but attention is one of the most powerful tools we have. When left on autopilot, it often locks onto what’s wrong, uncertain, or threatening by default. But attention is steerable.
By actively choosing what to focus on (your breath, your surroundings, a task, or even a small positive moment) you can begin to shift your emotional and physiological state in real time.
Research shows that redirecting attention can reduce cortisol levels (a hormone associated with stress), lower emotional reactivity, and improve overall mental health.
The goal is simply to stop feeding the thoughts that are making your experience worse.
Quick Practice: Try It Now
1 - Take your experience seriously
Pause and notice what’s happening without judging whether it as good or bad. Describe what you see, feel, or notice.
2 - Check vulnerabilities
Ask: Am I tired, hungry, overwhelmed, or stressed? Address basic needs where possible (sleep, food, movement, connection).
3 - Reset your system
Use simple tools to shift your state:
Take slow, steady breaths
Splash cold water on your face or expose yourself to a different temperature
Move your body briefly
Engage your senses (sight, sound, touch)
4 - Shift your attention intentionally
Choose one thing to focus on:
Your breathing
Music or sound
A task in front of you
Your physical surroundings
Stay with it for even 30–60 seconds.
5 - Notice safety or neutrality
Look for something steady, neutral, or positive in your environment. Let your attention rest there.
6 - Return to what matters
Once your intensity lowers, decide what actually needs your attention next.
Common Mistakes
Trying to eliminate the feeling entirely instead of shifting focus
Forcing positivity instead of finding something neutral or steady
Jumping to problem-solving too quickly
Letting attention snap back to the stressor without redirecting again
When to use
When you feel overwhelmed or stuck in your thoughts
During stress, anxiety, or emotional intensity
When your mind keeps looping on a problem (rumination)
Before or after difficult conversations
As a daily practice to build focus and regulation
RELEVANCE
Why it works
Drive Your Attention draws from:
CBT (Cognitive Behavioral Therapy) → Shifting attention changes thought patterns and emotional responses
DBT (Dialectic Behavioral Therapy) → Distress tolerance skills help regulate intensity in the moment
Trauma-Informed Approach → Directing attention toward safety helps calm the nervous system
Attention acts like fuel:
Where it goes, your emotional experience tends to follow. By redirecting attention, you reduce the intensity of stress responses and create space for more intentional action.
Related Tools
Emotion Wave Surfing → for managing emotional intensity
Better Moment Bookmarks → for strengthening awareness of positive moments
Judgment Icebergs → for shifting away from reactive thinking
Regular Unpacking → for processing experiences over time
Learn this in training
Addressing Conflict is taught as part of the STEP program, where participants practice applying it to real experiences and build it into ongoing routines.
