• 30 day program
• 24/7 access
• Go at your own pace
• Daily attention exercises
• Online video, audio and readings
• Life is a Matter of Attention (digital download)
• Camaraderie of a global community
• 16 credits toward Certification in Japanese Psychology

“The online attention class was rewarding for me. I was feeling ‘swamped’ in my life and it helped me focus, noticing my inner life and daily actions come to a more peaceful balance. The class gave me some tools to make more meaningful choices about what I would do on any given day. ”

— A. Barker, Rhinebeck, NY

Many of us go through our days in a bubble of self-preoccupation. Rather than living directly in the world, we are spinning in our minds. This experiential program is designed to counter that tendency by providing daily attention exercises that change our habitual way of living. This program provides you with tools, structure and support to develop greater awareness and presence in your day to day life. The results can be both immediate and extraordinary.

The program includes three different components:

• AN EXPERIENTIAL COMPONENT – through daily attention exercises;
• AN EDUCATIONAL COMPONENT – through supportive readings and resources;
• A COMMUNITY COMPONENT – through the camaraderie of a global online;

“Connecting with like-minded people through the online discussion felt like we had a beautiful energy flowing around the globe. ”

—S. Bresnihan, Toronto, Canada

“I am still enjoying the practice of “just this, just now”. The month’s assignments really helped with a goal of spending less time daydreaming, and spending many more moments with full attention to right here, right now.”

—T. Augustine, Baltimore, MD

“So far this course has made a significant difference in my life . . . on what would have been one of the worst days, that day was honestly one of the best days I have had in the past ten years. I felt that day like I did when I was a kid doing the things I loved. I enjoyed the cool ocean breeze and the beautiful country roads and ranches and the cows that came to visit my car when I pulled over to open the window and simply hear. Simply hearing was the best – just listening to the wind, the trees, occasional cars passing, the sounds of living. Being present now for me also means seeing things as they really are and facing truths. Thank you. ”

—G. Fletcher, Queens, NY

“I have to say this program is helping me a great deal to stay focused as I finish my thesis and prepare for orals. The great part about the exercises is that they act like these mini-vacations from the stress of school. If I am focusing solely on doing my dishes or making a meal silently, it is hard to stress out about the future. Good stuff.”

—P. Phillips, Mexico

You may feel a greater sense of vitality.

Many of us are self-preoccupied. We go through our lives only partially present to the world because we are so preoccupied with our internal experience. This program will help you to shift your attention to the world around you, the fresh new world that you are encountering each moment. The details of life may start to come into focus, bringing with them increased joy, engagement and appreciation.

You may notice that your relationships are improving.

During the month you will focus on your relationships in a new way, using the questions of Naikan as a lens. This shift of attention may deepen your appreciation for the relationships you are in and the gifts that you receive through them. You may find that a positive ripple begins running through your relationships as you pay attention in a new way.

You may experience practical benefits.

You may remember exactly where you put your pen and eyeglasses because you were present when you put them down. As you ruminate less and focus more, you may make fewer careless mistakes, work with greater efficiency and enjoy your efforts more fully, both on the job and off. And, you will learn more about the world as you pay attention to what is right in front of you.

Our course website will provide you with the following:

1. A Calendar of Daily Exercises.

   These exercises are the heart of the program. They will give you an experiential framework for understanding the issue of attention, as it arises in your day to day life. Each day you will have a chance to encounter the world freshly, as you work with your senses and challenge your habits of attention. As you play with your attention in this way, you will begin to understand the vital role that attention plays in your life.

2. Online Resources.

   You will have access to stimulating and diverse resources through the course website that will help you to become more mindful, aware and alive to the world

3. Life is a Matter of Attention (CD or digital download) by Gregg Krech.

   This 90 minute CD set provides insightful and practical advice on how to develop your attention skills, elegantly blending the spiritual, the psychological and the practical. Topics include: Concentration, Self-Focused Attention, Misdirected Attention, Attention to Nature, Attention to Details, Multitasking Madness, The Three Enemies of Skillful Attention, Attention and Gratitude, Safety . . . and more!

4. Inclusion in a Global Community.

   Our programs reach a global audience. It is not uncommon to have participants from 8 to 10 countries participating in our programs. A strong sense of camaraderie often develops through our online discussion, as participants share their challenges, insights, experiences and wisdom with the group.

With just an average commitment of about 30 minutes per day, this program can have a profound impact on how you live and how you experience your life. You will have a chance to:

1. Start each day with a specific attention-related exercise.

   Some exercises are time-limited while others will last throughout the course of the day. You will explore attention through a wide variety of lenses, including each of the senses. The exercises will impact on the way you relate with the tangible world as well as with the people in your life. Together, the experiential component of the program will provide you with a rich curriculum for strengthening and training your attention skills.

2. Share your experiences and questions with the group.

   Though this is optional, we encourage you to make your voice heard through our global online discussion. You will feel more engaged and connected with the group by actively participating and sharing your experience. As you will discover, the participants in our programs bring a wealth of wisdom to the course. Meaningful relationships can develop through our global discussions as participants come to know and appreciate one another during the course of the month.

3. Study and reflect on thought-provoking readings.

   We have created a diverse collection of readings and resources to enrich and support your experience throughout the month. We have included a wide range of authors, each of whom brings a unique perspective on the issue of attention and the role it plays in our lives.

• If you are a ToDo member, your program cost is $78.
• If you are a non-member, your program cost is $93.

Alumni Discount

If you have done the Attention Program before, you will receive a 50% discount off of the above prices.  Just select the appropriate alumni option when registering.

The ToDo Institute offers a credit-based Certification in Japanese Psychology. (Please note that this course, which is required for certification, is only conducted once a year.) Those seeking credit need to submit a completed journal, documenting their experience with each of the exercises, along with a 1-2 page essay summarizing what they learned during the program. Further information about the ToDo Institute’s certification process can be found here.

GREGG KRECH is widely recognized as one of the leading authorities on Japanese Psychology in North America.  For the past 30 years, Gregg has introduced the principles of Japanese Psychology, particularly Morita Therapy, Naikan, and Kaizen, to thousands of people through his workshops, speaking engagements, online courses and retreats.  

He is the author of numerous popular books, including Naikan: Gratitude, Grace & the Japanese Art of Self-Reflection, The Art of Taking Action, Question Your Life, Tunneling for Sunlight and A Natural Approach to Mental Wellness.  

Blending the psychological, the practical and the spiritual, Gregg Krech promotes values such as gratitude, acceptance, mindfulness, compassion, constructive action and purposeful living.  He currently lives in Vermont with his wife (with occasional visits from his two college daughters). He enjoys writing haiku, baking bread and playing blues piano.