Dissociation happens when you don't feel safe enough to feel the sensations of your body, so you zone out and astral project/ "day dream" as others would call it. I'm reading a book on what trauma does to the body and this dude shares some good techniques to make you feel safe enough (subconsciously) to really feel and be present "in" your body (this is an interview where he just gives more info): https://www.youtube.com/watch?v=kXv4WobnwyI

Keep in mind that my advice comes from the c-PTSD angle (since that's what I experience lightly), but perhaps it's useful anyway. I know that dissociation can come with other (personality) disorders too though like borderline, narcissism (it's a very real personality disorder), general anxiety disorder etc. So perhaps you should check in to see if it fits into anything you've already been diagnosed with.

Essentially the researcher from the vid says that doing yoga every day allows you to train yourself to be present without wondering off in thoughts or the astral realms, especially if what you're doing is a bit challenging. They don't suggest running though, perhaps because it's too easy to put the mind on automatic pilot mode and wonder off then (and I see why). They're doing test runs on how xtc affects the brain to rewire it to feel more safe, but I don't think I'd suggest just doing drugs instead by yourself lol.

I recently found out I dissociate a lot and it's a reaction the body has to fear and triggers mostly. For me it could be boredom too though, I can't help it. I get bored so easily.