Choose one very small task — reading one paragraph, washing one cup, organizing five papers, or listening closely to someone for two minutes.
Choose a small task and turn off other notifications.
Start the task.
When your mind wanders, silently say: "My mind wandered."
Without judgment, take a deep breath. Feel your feet on the floor and your hands where they are, say out loud what you're doing — e.g. "I am washing the cup" — then return to the task through sight, touch, or words.
When time is up, stop and simply notice how many times you returned.
