It is difficult for you, isn't it?!
You can try very simple, everyday tasks mindfully as Gnatty suggests. Brushing teeth is a good one, as is drinking tea/coffee because these two really bring in the senses which keeps you in your body rather than your mind. What do you experience through taste, smell, hear, touch, sight in these activities? Really stay with these responses, savouring and dwelling in each one for as long as you can and, as Gnatty says, with all your "might". Practice, practice, practice. Just choose one and try to stick with it. Maybe the hot drink as you will be doing that more often in a day, so more opportunity. Easy to do unobtrusively if out and about, too. It's just about taking your awareness as fully as possible into your moment by moment experience and, in a sense, being in control. I hope you can give this a go! 🙏