Try this. Restore your attention, or bring it to a new level, by dramatically slowing down whatever you're doing. If you're eating lunch, feel the sensation of the food on your tongue or the pressure of your teeth as you chew, your holding of a fork or spoon, the movement of your arm as you bring the food to your mouth. These specific components of an action maybe invisible as you speed through your day.
Try slowing down when you're washing dishes, bringing your awareness to every part of the process – filling the sink with water, squirting in the detergent, scraping the dishes, immersing them, scrubbing, rinsing, drying. Don't hurry though any of the steps; zero in on the sensory details. See if you can be in the present moment as you wash one item. Do you feel calm? Bored? Notice your emotions as they come and go – impatience, weariness, resentment, contentment. Whatever thoughts or feelings arise, try to meet them with the gentle acknowledgement, This is what's happening right now, and it's perfectly okay.
— Sharon Salzberg in Real Happiness: The Power of Meditation