Mandrec,

Start by taking things minute by minute or second by second if necessary.

At various points during the day stop what your doing and have a look around at your surroundings. Where are you? Concentrate on what this place looks like, smells like, feels like, sounds like. If possible verbalize it aloud ie. "I am in a place that is brightly lit". Then, give yourself permission to move on to something else. Practice this act routinely and you'll be helping to train your mind to be in the moment which is a big part of meditation.