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.

过去 50 年来，认知科学家一直认为训练注意力和自控力必须付出努力。然而，越来越多的证据表明，自然接触、心流体验和轻松练习等轻松训练方法对注意力和自我控制具有良好的效果。这篇评论文章的重点是轻松训练注意力和自我控制力。我们首先介绍努力训练和轻松训练的定义，并回顾关于这两种不同形式的训练的越来越多的文献。然后我们讨论他们各自行为结果和神经相关性的异同。最后，我们提出了一种假定的轻松训练的神经机制。最后，我们强调了轻松训练的研究、开发和应用的有前景的方向。