The Attention Project

The Attention Project involves six weeks of various practices.

These are not time-consuming, but it is important that they be adhered to as much as possible in this six-week period.

The brief writing exercise each day is particularly important. 

One quick word. Do your best, BUT... if you miss a day, just jump back in. If you misplace your printout, just print it out again and keep going. The process will work even with a few bumps along the way.

Week One: Unplugging + Writing

Each day this week, you should make time for two practices: 

1. Set aside one hour with no electronic devices, including your phone. You can do whatever you want during this time (as long as you are awake!), but you should not have any electronic input (laptop, phone, TV, etc.) You may listen to music, if you can do it without any interaction electronic device (e.g. a pre-set playlist is OK). This should not be during a time when you are unable to access electronics anyway; e.g., when you are in class. 

2. You should then (right away, if possible, but sometime before the day is over) spend at least three minutes writing, describing this experience of being “unplugged.” There are no “right answers.” Feel free to write *anything* that comes to mind as you reflect. On Saturday (a minimum of five minutes), spend a little longer writing as you reflect on the whole week. You should write on paper, not on a screen. You can write in your own notebook or by printing out this document. Possible topics for reflection: What has been hard about this? What has been good? Any surprises?

Week Two: Meditation + Unplugging + Writing

This week, you should continue the two practices of the first week, but add another in prior to these two: listening to a recorded "mindful meditation." So, your list looks like this:

1. Listen to this meditation and follow the directions carefully. 

2. Then (immediately afterward), turn off the device on which you listened to the meditation and set aside at least one hour with no electronice devices. 

3. Then (right away, if possible, but sometime before the day is over) spend at least three minutes writing, describing your experiences of these habits. On Saturday, spend a little longer (a minimum of ten minutes) writing, as you reflect on the whole week. Possible topics for reflection: What has been hard about this? What has been good? Any surprises?

Week Three: Meditation + Unplugging + Writing + Reading

This week, you should continue the previous practices: 

1. Listen to this meditation and follow the directions carefully. 

2. Then (immediately afterward), turn off the device on which you listened to the meditation and set aside at least one hour with no electronice devices. 

3. Then (right away, if possible, but sometime before the day is over) spend at least three minutes writing, describing your experiences of these habits. On Saturday, spend a little longer (a minimum of ten minutes) writing, as you reflect on the whole week.  

Then, this week, choose at least one day on which you will include at least 30 minutes of reading in your unplugged time. 

Week Four: Meditation + Unplugging + Writing + Walking

This week, you should continue the previous practices: 

1. Listen to this meditation and follow the directions carefully. 

2. Then (immediately afterward), turn off the device on which you listened to the meditation and set aside at least one hour one hour with no electronice devices. 

3. Then (right away, if possible, but sometime before the day is over) spend at least three minutes writing, describing your experiences of these habits. On Saturday, spend a little longer (a minimum of ten minutes) writing, as you reflect on the whole week.  

Then, this week, choose at least one day on which you will include at least 30 minutes of walking (continuously) during your unplugged time. 

Week Five: Meditation + Unplugging + Writing + Connecting with a Friend

1. Listen to this meditation and follow the directions carefully. 

2. Then (immediately afterward), turn off the device on which you listened to the meditation and set aside at least one hour with no electronice devices.  

3. Then (right away, if possible, but sometime before the day is over) spend at least three minutes writing, describing your experiences of these habits. On Saturday, spend a little longer (a minimum of ten minutes) writing, as you reflect on the whole week.  

Then, this week, pick a day on which you will including at least 30 minutes of connecting (in-person) with a friend during your unplugged time. 

Week Six: Meditation + Unplugging + Writing + Prayer / Meditation

1. Listen to this meditation and follow the directions carefully. 

2. Then (immediately afterward), turn off the device on which you listened to the meditation and set aside at least one hour with no electronic devices. 

3. Then (right away, if possible, but sometime before the day is over) spend at least three minutes writing, describing your experiences of these habits. On Saturday, spend a little longer (a minimum of ten minutes) writing, as you reflect on the whole week.  

Then, this week, pick one day on which you will spend at least 30 minutes in prayer or meditation during your unplugged time. 

This time can be spent in many ways. You could pray traditional prayers, including reading the Psalms or praying the rosary. You could spend the time in informal, spontaneous conversation with God. You could simply choose silence. Or, you could choose some combination of different methods. There's no need to make it complicated. The main point of prayer is to deepen your awareness of God’s presence.

Final Task OF THE ATTENTION PROJECT (TO BE COMPLETED AFTER THE FINAL DAY OF THE SIX WEEKS)

On your own paper, please write up a reflection of a couple pages on the whole experience of the last six weeks. How did it affect you? What did you learn? What, if anything, will you do differently going forward? 

Questions? htc@providence.edu