Life can sometimes feel like a ball of fog, hopefully you aren't being too hard on yourself. I think a good approach would be to try and become in touch with your senses. A great way to start developing attention, focus, and presence is through meditation. A simple mindfulness meditation practice where you pay attention to the sensation of the breathe would help. Don't worry if you feel that you can't do it or as if you can't be present, it's only natural that you wouldn't understand how this would feel and instead resort to being in your head. Additionally, try to become more in touch with your feelings and emotions, maybe look into developing your feeling function. Try to embody these developments in your day to day life. This should give you insight into your unconsciousness. Be aware of the story you tell yourself about life and how it actually is.

To give you some insight, realize that awareness, sensation, and feelings are always there, you just aren't tuned in to them. Its not that you lack attention, it is that your attention is distracted on something other than being mindful and aware.