While washing dishes, I try to focus simply on washing the dishes. I try to notice when my mind wanders. I note the warmth of the water. I run my finger along the chip in the rim of a cereal bowl, and contrast that to the smoothness of the rest of it.
I remember that I bought the bowl at Ikea, like most of my living room furniture.
Still washing dishes, I realize that a few minutes have passed, and my mind has wandered all over the place. Work, future plans, a woman I saw, car repairs I need to get done...
Back to the dishes... try to stay focused again. It's good practice.
"Fall down seven times, stand up eight." ~Japanese proverb