Effortless training of attention and self-control: mechanisms and applications

Abstract

For the past 50 years, cognitive scientists have assumed that training attention and self-control must be effortful. However, growing evidence suggests promising effects of effortless training approaches such as nature exposure, flow experience, and effortless practice on attention and self-control. This opinion article focuses on effortless training of attention and self-control. We begin by introducing our definitions of effortful and effortless training and reviewing the growing literature on these two different forms of training. We then discuss the similarities and differences in their respective behavioral outcomes and neural correlates. Finally, we propose a putative neural mechanism of effortless training. We conclude by highlighting promising directions for research, development, and application of effortless training.

Keywords: attention; attention balanced state; effortless training; parasympathetic nervous system; self-control.

Figure 1.. Core brain regions and their functions during effortless training.

Three colored areas represent ACC – PCC – Striatum (APS) and their corresponding functions during training respectively. The dashed lines among these three regions indicate that these regions actively communicate with each other during effortless training.