Start with little sessions and build on that. Even if it’s something small like breathing meditation, reading, or working on a small project. Spend just a minute (or two or ten), whatever you can manage. Then add a minute or two over time until you’re up to bigger blocks. Simple but it works for me.

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This might sound weird but when I’m heating something in the microwave or sitting at a stoplight (stuff lasting a minute or two), I’ll see how long I can manage to focus on the seconds that pass without my mind wandering. If I slip, no worries but see it as a chance to practice holding attention to the moment.