Chose an object of your attention: for example, an apple that you are eating, a book that you are reading, or a video that you are watching on your smartphone.
Find as many distractions around to keep your attention distanced from the object defined in Step 1. Try to concentrate on each such distraction to lose your initial focus.
How many times a minute is your attention coming back to the chosen object, despite all the distractions?
What’s a powerful distraction for you?