Heed is a guided practice space for the Attention Training Technique (ATT) — a structured listening exercise from Metacognitive Therapy, delivered as a 12-minute spatial-audio session. Through regular practice, the goal is to help you interrupt negative thinking patterns and build flexible control over where your focus goes.

Put on headphones. Several sounds take their places around you — behind, beside, above. A calm voice guides you through three phases: focus on a single sound while the others compete, switch your attention between sounds on cue, then widen out and hold them all at once. That's the whole practice. It's simple, and it's genuinely hard — that's the point.

SPATIAL AUDIO
• The original technique places each sound at a different location in the room — a structure no flat recording can reproduce
• Heed restores it with true 3D audio — works with any headphones

SOUND MIXES
• Start with sounds selected to work well together, then preview, swap, or shuffle them if you like
• Save combinations you like and return to them anytime

SCENES
• A growing library of crafted soundscapes — a forge in the rain, a crowded coffeehouse, a reef twelve meters down…
• Each scene is a composed atmosphere: sounds chosen to belong together

YOUR PRACTICE
• Your practice is tracked with session stats and trends over time — stored on your device
• Optional questions after each session trace your progress
• Gentle reminders help you keep a regular practice, at your own pace

FREE & PREMIUM
Heed is fully functional for free: the complete guided training, a selection of scenes, and Sound Mixes using a starter sound library — no time limits. Premium unlocks the full scene and sound catalog, available as a monthly or annual subscription, or a one-time lifetime purchase.

DISCLAIMER
Heed is a tool for self-guided practice, not a substitute for therapy or medical care.

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