When reading a book, focus your eyes and mind on the words, and do not to think of anything not connected with what you are reading. Ignore outside noises and any irrelevant thoughts.
Dress up, and at the same time put your whole attention on your movements.
While having a shower, pay attention to every part of the body that you are soaping and washing.
When you clean the house, mow the grass or cook, concentrate on each act and movement, without daydreaming or thinking about something else.
While working, focus your mind on what you are doing, as if it is the only important thing in the world, even if you do not like your job.
While working up, walking or engaging in any kind of physical activity, don't daydream or think on whatever enters your mind. Instead, focus your attention on what you are doing.
While conversing, listen attentively to what people are saying.
While eating, focus your mind or your food and on enjoying it.
Always do one thing at a time.
You don't have to do all the above, all the time. Even a few minutes, now and then, will do wonders for you, and develop your powers of attention. Persevere, and you will gain a very useful ability, which will help you on many occasions in your life.
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