AttentionWOD 20250607

Peripheral Vision Awareness Training at Near Focus — with Coffee

Duration: AMSAP — As Many Sips As Possible
Equipment: A mug of coffee (or tea, or your favorite beverage)

Climbers depend on coffee nearly as much as we depend on tension, timing and technique. But we also rely on a less-discussed skill: the ability to maintain near focus while staying aware of our peripheral visual field. Whether your face is inches from the wall or buried in a mug, this session builds the attentional agility climbing demands — starting from a comfortable, grounded place.

Not a coffee person? No worries. Any warm, aromatic beverage will work!

Goal

To associate the comforting act of sipping a drink with cultivating a crucial climbing skill: maintaining awareness of the whole visual field even when fixated on something directly in front of your face. This practice builds neural pathways that help you stay attentive to your environment, even when your gaze is locked onto a tiny crimp or subtle feature.

Setting

Choose a space where you can relax and engage — seated at a café, kitchen table, couch, or ideally in view of climbing routes, problems, or training tools (like at the gym or a home wall).

Warm-Up: Coffee Immersion with Eyes Closed

Start with sensory presence before visual awareness.

1. Hold the mug with both hands. Close your eyes.

2. Inhale deeply through the nose, savoring the aroma. Feel the heat on your skin, the weight of the mug.

3. Exhale slowly and take a sip. Eyes still closed. Notice flavors, warmth in the mouth, the movement of the liquid.

4. Repeat for 3–5 breath cycles, one slow sip per breath.

Workout: AMSAP — Attention While Sipping

Focus your gaze into the mug while expanding your awareness outward.

1. Open your eyes and gaze softly into your drink — the surface of the liquid or the curve of the inner mug wall.

2. While keeping your gaze fixed and relaxed, notice what's happening in your peripheral field. See the world without directly looking at it.

3. Experiment:

   • Silently narrate what you see (e.g. “window, red chair, movement”).

   • Or say it aloud — especially helpful if training with a partner.

Progressions

Choose your challenge level:

• Level 1: Hold the mug however you like.

• Level 2: Use a Gaston grip on the mug’s handle with your dominant hand: back of hand toward your face, thumb down, elbow out — simulating a climbing-specific grip under tension.

• Level 3: Bilateral Alternating Coordination

  • Switch hands every sip.

  • Start with a natural grip, then try alternating Gaston grips.

  • Engage both shoulders and keep attention balanced between hands, vision, and breath.

Cooldown: Inner and Outer Sensing

Sit quietly with the empty mug in hand, eyes closed.

1. Feel your body settle.

2. Sense the residual warmth of the cup, and the aftertaste in your mouth.

3. Ask: What do I notice now — inside and outside?

4. Visualization prompt:

   • Try to see the mug in your mind’s eye — the color, shape, heat, and even the feeling of it near your nose.

   • Recall what you noticed in your peripheral vision.

Final Thought

This isn’t just about drinking coffee or seeing more while you climb. It’s about training attention and presence, with a playful, grounded approach. By weaving awareness into your daily rituals, you strengthen the mental habits that help you climb better — and live more fully.