Identification with your mind causes thought to become compulsive.

To the ego, the present moment hardly exists. Only past and future are considered important.

• The pain that you create now is always some form of nonacceptance, some form of unconscious resistance to what is. 
• On the level of thought, the resistance is some form of judgment. 
• On the emotional level, it is some form of negativity. 
• The intensity of the pain depends on the degree of resistance to the present moment, and this in turn depends on how strongly you are identified with your mind. 
• The mind always seeks to deny the Now and to escape from it. 

Try observing your thought patterns.

You'll notice that maximum percentage of your thoughts are about the past or the future.

How many of us have had our breakfast being completely engrossed in the moment and enjoyed the taste of our food? So train your brain on observing and focussing in the present activity that you are doing:

Example:

The breakfast tastes so good.

The sky is so blue.

My body feels so healthy and active.

Another easier activity is practicing gratitude.

Maintain a journal and write down the points for which you are grateful for in the present moment whenever your mind wanders off.

Remember practice is the key!

If you keep your attention in the body as much as possible, you will be anchored in the Now. You won't lose yourself in the external world, and you won't lose yourself in your mind. Thoughts and emotions, fears and desires may still be there to some extent, but they won't take you over.