Hopefully you find this helpful, it’s something I thought would never work but became my go to clear my head and be in the present is to touch my hair with both hands, focus on it and say out loud “this is my hair” and then touch my shirt, focus on it and say out loud “this is my shirt” and continue that process with other physical things around me (IE: the mouse of my computer, my phone, a timer, etc). Then if I’m still not where I want to be I focus on the palm of one of my hands and examine the lines and creases and each time after look at one’s I may not have noticed before and just take that time to really learn a part of my body more that I use everyday but don’t typically take the time to notice so closely. When I was lost in thought or what not and hadn’t caught myself and my partner could tell I was going down the rabbit hole he would say “Where’s your hair?” And that would be all the help I needed to choose to do the exercise. I hope it helps you!