When was the last time you paid attention? Really paid attention? Not sure? You’re not alone (and it might not be your fault).

In fact, your attention span might be comparable to that of a goldfish. That hyperlink you just followed is one of the reasons why – that and your smartphone, the many tasks you’re trying to finish simultaneously, social media, and the endless thoughts streaming in and out of your head.

We are working with a lot of noise and distraction in our lives. Some of it has been purposely put there by marketers that know exactly which links you’ll click on and why. But some of it — a lot of it — has been self-generated. We don’t take the time to pay attention, and that is on us.

All is not lost, though. You can learn to pay attention once again by practicing mindfulness. Here are 8 simple ways to teach keep your thoughts (and your attention) in the present.

1. Focus on What You’re Doing Right Now

You’re reading this article, right? You’re wanting to learn about focusing your attention. But what else are you doing? Are you glancing at Instagram or listening to a podcast? Start paying attention to where your thoughts are going and what you are doing. Notice any patterns in your distraction tendencies? Write those observations down in a daily journal. Then, devise a plan. To do this, you will need to clarify what your attention goals are.

Do you want to stop looking at your phone for one hour per day? Do you want to focus on completing one task or project at a time? Do you want to experience more flow in your work? Compare your daily notes on your habits of attention to your long-term goals. Be honest with yourselves about where the gaps exist- and whether you are really committed to closing them. Review your plan regularly to see how you’re doing- perhaps when you are reviewing your calendar for the week. Being intentional with your attention will give you the confidence you need to see your goals through.

2. Eliminate Distractions

Remove as many distractions as possible. Turn off push notifications on your phone (or put your phone in ‘do not disturb’ mode). Focus on one task at a time. Clear your desk of as many distractions as possible. Don’t be afraid to set your Slack or Skype status to ‘busy!’ Set a timer for 10 minutes (and gradually increase up to 25). Then take a break when the timer goes off.

What if your distractions are thought-based? If ruminating is getting in the way of working or accomplishing any other task, write down each thought that comes to you along with the underlying emotions that are associated with the thought. The simple act of naming (or narrating) your thoughts will help you focus on the task at hand. Determining the patterns of distraction provides a clear roadmap to a less fractured approach to focusing.

3. Find Your Purpose

What is your job? Why do you have that job? What makes your job important? Why does your team need you? You are a piece of a much larger puzzle – one that couldn’t exist without you. Finding your purpose will give your work intention. Intention, in return, will result in focus.

4. Keep The Mind-Body Connection In Mind

There is no separation of the mind and body. If you’re stressed, tired, hungry, or sick, your body will react accordingly. And this will impact your emotions and your cognition. So it makes sense to pay attention to your body. Tension in your shoulders, tightness in your neck, stomachaches, headaches – these are all signals that something isn’t right. Write down how your body is feeling on a daily basis.

Soon enough, you will be able to trace those uncomfortable sensations to their source. You can extend these observations to your co-workers too. Notice when someone you work with isn’t feeling well or looks uncomfortable – you might get a glimpse into how their work day is going too.

5. Breathe

This one seems so obvious. We can’t live without breathing, right? But so often we forget to breathe. It’s not uncommon to hold your breath when you are stressed out or anxious. Or if we are breathing, we aren’t doing so intentionally.

Try slowly filling your lungs with air, expanding your belly, and holding your breath for a few seconds before exhaling. You can stop there, or you can try to visualize negative thoughts and emotions leaving your body with each exhale. Then return to a natural pattern of breath with intentionality- and check in intermittently as you go about your day on whether you are obstructing your breathing process or breathing unrestrictedly and fully.

6. Meditate

Meditation. Just the world turns some people away. But you don’t need a cushion, incense, and candles to meditate. You can meditate while you are walking, sitting, or even between meetings. Meditation is the art of intentionally focusing on your breath. Close your eyes, think about your breath, and follow your breathing in and out. Some thoughts may come, some thoughts may go. Both are okay. Just recognize your thoughts and let them float away. Meditation can happen in two minutes or twenty. It’s up to you.

7. Mantra Manifestation

A mantra should be something that makes sense to you. It doesn’t have to be ‘Om.’ It can be one word or a few words. It just has to resonate with you. You can try: ‘I am aware of my body,’ ‘I am calm and at peace,’ ‘breathe,’ ‘strength,’ or anything else that makes sense to you. Repeat your mantra regularly to help find your anchor.

8. Object Focus

Sometimes objects help us find and retain focus. That object can be a physical item or it can be an image that you have in your mind. When you look at that object, or recall what it looks like in your mind, allow it to focus your intentions. Object focus can help us stay aligned with our goals.

The great thing about mindfully paying attention is that you can start at any time. You can even start now. Begin by going through these 8 helpful attention focusing steps.