Several times during the course of the day, try to make time – 30 seconds perhaps, no more than a minute – to check in with your senses.
Without turning your head, what can you see? What can you hear? Smell? Taste? Feel?
What sensations do you experience in your muscles? Your joints? Your bones? Your guts? Do you feel hungry? Thirsty? Hot? Cold? Sore?
Do you feel happy, sad, angry, scared, surprised, disgusted, ashamed, guilty, embarrassed, envious?
What are you thinking about right now? Do not try and follow your thoughts, just be aware of them.
Do not try to analyse any of it. Just be aware of whatever it is you are experiencing, note it and move on.