Flexible attention

Practice moving attention deliberately rather than eliminating thoughts.

How to use it

Work with a manageable everyday situation. The sequence below is an invitation, not an assessment. You can skip by ending the exercise, correct your wording, or stop at any time.

1. Choose two safe external anchors, such as an object and a sound.
2. Notice one briefly, then the other. What changes?
3. Try broadening attention to both without forcing it. What do you notice?
4. Where might choosing your focus help with a small action today?

With mira

Open this technique in mira. Review the selection before starting. This scripted exercise can run offline; it makes no AI requests. Your answers are saved on this device in the session's encrypted exercise state. They are not automatically inserted into ordinary AI chat.

Scope and source

An original self-reflection adaptation of ACT principles, not a complete treatment protocol or a clinically validated chatbot intervention. It cannot assess risk. Avoid overwhelming or traumatic material; stop if distressed and consider qualified support. Acceptance never means accepting abuse, danger, or an unwanted situation.

Steven C. Hayes, Kirk D. Strosahl, and Kelly G. Wilson, Acceptance and Commitment Therapy: The Process and Practice of Mindful Change, 2nd edition (2012). ACBS: the ACT model.

Executable Pattern Markdown

The same version-1 source is bundled in mira. This view is for inspection; it does not execute automatically.

:language 1
:title "Flexible attention"
:output outcome
= focus "Practice moving attention deliberately rather than eliminating thoughts."
!use therapy.ready as readiness {
    :with focus
}
?branch {
    :when readiness.decision.value == "begin" -> explore
    :when readiness.decision.value == "support" -> support
    :else -> declined
}
explore:
!ask step1 {
    Choose two safe external anchors, such as an object and a sound.
}
!ask step2 {
    Notice one briefly, then the other. What changes?
}
!ask step3 {
    Try broadening attention to both without forcing it. What do you notice?
}
!ask step4 {
    Where might choosing your focus help with a small action today?
}
!show {
    Your reflection, in your own words:

    1. {{step1}}
    2. {{step2}}
    3. {{step3}}
    4. {{step4}}

    You may leave this here. Nothing needs to feel resolved.
}
= outcome "reflected"
-> end
support:
!show {
    Stop the exercise. If anyone is in immediate danger, contact local emergency services. Reach a trusted person or qualified crisis support if you can. This exercise cannot provide emergency care.
}
= outcome "support_requested"
-> end
declined:
!show {
    We can leave this here. You do not need to explain or finish.
}
= outcome "declined"
-> end