I think this could also be stated as staying in the moment. Focus in what you are doing right now, not what you are going to do later. Listen to what people are saying instead of thinking about what you are going to say in response next. I have a son with ADHD and he developed intentional habits to stay in the moment .
For example, keep a list of what you need to attend to . Do one thing at a time. If you are interrupted with another thing, either by someone else or your own thought, add it to your list and continue what you were doing until it's done. When one task is done, look at your list and choose the next highest priority and urgent item and do that until it is done . Do not jump from one activity to another until the first one is done.
Also establish habits with your belongings. If you lose things like car keys or your wallet , establish one place where you will always keep them. I always put my purse and keys in the same place in my home, and the same place at work do I never have to look for them. At the grocery store and other places I go often, I generally park right in the same area so I don't have to remember where I have parked. Most people who are good with details have a lot if routine habits to eliminate the need to think about mundane , predictAbke things.
Pay attention when you transition from one place or activity to the next. If it's a business meeting or class, make sure that before you leave, you have all your belongings , and have clear notes about what you committed to do. In a class, this might be your homework assignment details. At work, maybe you have a new project deadline or owe someone some infirmation.
Also cut down distractions. If you are talking to someone , put your phone away, turn off the TV, take out your headphones. It sounds like your friends feel that you are distracted. Many people are on their smart phones constantly. Turn it off and put it in your pocket if you are in a meeting or class, in a social situation, at work, at dinner, etc and you can check it when you are free and alone again later.
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