Make a practice of observing carefully, moment to moment, how your attention is being demanded, attracted or manipulated, and record this in a notebook.

Use your intention to direct your attention:  Practice consciously focusing your attention where you choose it to go. Write down any obstacles to doing this.
 

Give conscious attention to something that is close to your heart that you do not usually attend to because you think you have other more pressing or important things to deal with.  Make a note of this experience.

Practice listening to a family member or friend with your full attention, without thinking about anything else, such as how you’ll respond. Simply be fully present and attentive to them, and notice the results.

Give attention and energy to a cause or project that you care about, like the environment, homelessness, poverty, etc.