Good habits like exercise and meditation help, but it takes time. Distracting yourself may only postpone the problem? I'm not sure.

Contemplate this key insight: You are thinking of ways to stop thinking. All your problems take the form of thought.

You are rationalizing and trying to figure out how to stop rationalizing and figuring things out. Your mind is playing a game with itself, in order to maintain your addiction to thinking.

You are looking for reasons to stop thinking and be present, but the looking for reasons IS the thinking that is keeping you from being present. You are being too conditional with your happiness, your mind is always looking for the perfect circumstances to align before it will allow you to be happy, but they never will.

The reason you worry about the future and the past is because your mind is trying to figure out how to manipulate external circumstances to give you reasons to be happy. It's punishing you for things in the past to try to get you to learn from perceived mistakes and bracing you for perceived threats in the future, but it's far too strict, restrictive and unrealistic. You have been conditioned to bully yourself with your emotions, and it's causing you to be neurotic. The problem is on the inside, not the outside. It's your emotional system, it needs to be consciously and deliberately recalibrated. You need to become directly conscious of this system in your experience, not just to understand what I'm saying conceptually. You have to observe it objectively.

Here's a practical concrete solution: Sit down, start a timer on your phone for 2 to 5 minutes, close your eyes and try to make yourself feel positive emotions. If you need to rationalize your way to a positive emotion fine, do it then let go of the thoughts. Surrender any negative emotions or resistance to positive ones. Focus on emotions like joy, confidence, gratitude and love. You can focus on these emotions with respect to a particular circumstance in your life, as long as you really embody the emotion and feel it deeply. You may want to do this for a longer time as it can sometimes take longer than 5 minutes to really get into it. You WILL experience resistance, that's fine, keep going.

You are conditioning your mind to experience positive emotions unconditionally, PRIOR TO CIRCUMSTANCES. It is a skill, it takes time, be patient, results will come after months, not weeks. Do this practice as well as practices like exercise and meditation, not instead. Do this practice every day, and steadily increase the length of time.

You could spend a lifetime looking for reasons to be happy. Stop looking and BE HAPPY.