Here is a simple exercise to help you focus your attention. It will also give you an idea of how unfocused and distracted your energy is. Take the tip of your middle finger (wind) of your right hand and place it over the top of the index finger (fire) of your right hand. With your fingers in this configuration, tap the top of the wrist of your left hand with your right thumb. Every time you get distracted, your mind wanders, or your attention is not focused on the now and what you are doing, tap yourself.
You may find, when you first start doing this, your wrist may become very sore within a day. If you are consistent with tapping your wrist every time your mind wanders from what you are doing in the moment, it will help you to focus your attention much better.