Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.

Dwelling and dreaming are not really about time; both describe ways of being somewhere other than where your body is. The past invites you to relitigate what cannot be changed, the future invites you to rehearse what has not happened, and both feel productive while producing nothing. Attention is the only resource being spent, and it is spent whether or not anything comes back.

Practise on something small and dull, like washing up or a walk you take often. Being fully present for two minutes is a real skill, and it does not begin with anything dramatic.