This technique was brought to therapy by a patient and shared with a group. I am not sure who developed it.

When your thoughts are wandering:

Deep breath, let it out..

Think of:

FIVE things you can see around you (like the chair you are in or the suns shadows on the floor)
FOUR things you can feel with your body (like your toes in your shoes or the feeling of the warm air as you exhale)
THREE things you can hear (like our own breathing, or the sound of a train)
TWO things you can smell (like the room you are in)
ONE thing you like about yourself (like “I am a good person” or “I like my hair)

You should not be focused on the present and yourself. Keep the focus there and on what you are doing not the next moment.