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I remember one of the exercises that were described by the doctor of Psychological Sciences Yu. M. Orlov. You need to take an object and look at it for about 10-15 minutes, thinking only about this object, without being distracted by anything. This way you will be able to perform your work efficiently and not make mistakes due to inattention.
You have an uncontrolled jumping of thoughts from an arbitrary topic to “your thoughts”. This is a neurotic behavior (and this is not a name-calling or a diagnosis for your life, or even a disadvantage), which can be changed not by training mindfulness, but by the attention of another person (a psychotherapist first of all) to your “own thoughts”. You keep coming back to them, and there is something both important and unbearable there, an untapped experience. What exactly is there to study together, I can only provoke this journey a little with my imagination right now.
I would have developed this kind of intermittent attention if my intellectual activities had been followed by someone who was indifferent-annoyed and ready to catch me on vacation. If he noticed my distant gaze and relaxed posture, he would take them as a protest against “homework” and start criticizing me for not being diligent and responsible, maybe even yelling at me… then, over time, I would learn to catch my own moments of distraction and immediately strain myself in anticipation of criticism and anger.
Perhaps it's because of your parents ' mistakes in your infancy.
One of the most obvious ways is through solitaire games, games like Lines, and the like. A more classic version is a “spy” game with moving objects on the table (remember “The Secret of Two Oceans”?)
In addition, there is a whole arsenal of exercises, at first glance, not directly related to attention. For example, our children's training “Kuklachev is resting!” is based on this. – krivolapchuk.ru