how to improve your mode and increase your attention

the most happy moment for man is to be in the present time ,I mean that, whole your conscious  notice what you are doing now,all your feelings feel what are you doing now ,but when you think about future,or past,you are not here now and you got lack of focus ,anxiety ,or depression, so try hard to be in present ,and to observe thoroughly what you are you doing now,and when you got distraction by thinking in past  or future ,say to yourself that you are here man notice what you are doing,weak up be now

do it at first intentionally and gradually,e.g for 5 minutes, 10 minutes, then,15 minutes and so on...

and after that you got your subconscious do that for you without effort.