Notice sometime when you are engaged in an activity that holds your attention. How you don’t have to try so hard to concentrate, it just happens. Spontaneous focus, effortless attention. Recognize what that feels like.
Then play with purposely focusing your attention while doing simple everyday things that are not so inherently interesting. Recalling the sense of ease you experienced when the focus happened spontaneously on its own.
Notice when you get distracted, and shift your mind back. No big deal. You might have to do it over and over again. Rather than fighting your mind, play with it. Keep coming back to what you are doing. Sharpening your mind with the focus, and letting your mind rest in attention.
Not to block out all of your thoughts, or that thinking or contemplation isn’t ever useful. Yet slowing down the momentum of your compulsive habitual thoughts and developing the capacity to pay attention at will. Not only when attention arises organically, whenever you want it, or need it.
By practicing this in less charged situations you give yourself experience so that when you find yourself in more difficult scenarios where you need to stay aware and important moments when you want to be present, you have developed an increased ability to do so by choice.