1) Practice with easy things first. Try staying completely focused on what you are doing when its something easy that you love like watching a movie or reading a book. If you can stay present doing this, then try something else such as staying present on a walk. Or in the shower. Or at a lunch with a friend. You can then gradually build awareness into more challenging situations such as at work or in traffic or waiting in line. When you practice the easy stuff first, then the harder stuff becomes easier.
2) Go with the flow. That is, your flow. When people say "Oh, you know me, I just go with the flow" what does that even mean? There is only one flow, and that is your natural rhythm. Listen and pay attention to what you need moment to moment. This isn't about saying yes when you want to say no. Its about listening to YOUR flow. What do you want? Its not selfish to take care of yourself. In fact, when we take care of ourselves, then we are in better service to others.
3) Do things that require you to stay present. One of the many reasons I love my kettlebell workouts is that am totally in the moment because I HAVE to be. This is a practice that for me helps cultivate awareness because of the intensity and nature of the training. Another example might be yoga or meditation where you are constantly being brought back into the present moment.
4) Do things that interest you. What do you enjoy? Make time for something you enjoy each day and make it a priority. The more you take interest in yourself, the more easy it will be to fall into the place of presence. By doing this, you are giving energy to something that invigorates you and feeds you, so naturally you will be more present. Make it a practice to start to let go of things that don't interest you so that you can make room for things that do.
5) Surround yourself with a community. We can be our worst enemies if we sit in our own thoughts too long. Find a community where you feel supported, welcomed and connected. This is so important. I was watching the documentary "Happy" the other day on Netflix, and one of the factors which seemed most relevant to happiness was having a sense of connectedness to others. This doesn't mean that you need to be with people all the time, but having those you can go to and connect with is just as important and basic of a need as food and water.
Have fun with this practice - don't be surprised if it doesn't come easy for you at first. For most people, this will be a practice that takes time. You may start to notice little things at first and eventually your whole life might change. Either way, notice but don't judge your process. We all have a unique path. Enjoy!
“Develop a mind so filled with love that it resembles space.” — Sharon Salzberg