Just ten minutes out of the day would be a good start.
Whether that means rising a little earlier in the morning or taking a moment before retiring to bed, ten minutes are easy to acquire if a little willpower is applied.
Eyes closed, focus is withdrawn from the outside world. Concerns over what to eat, what to wear, what to do, where to go can be set aside for the moment. However, these thoughts are likely to emerge regardless, and the important thing is to learn to become detached from this constant whirlwind of thoughts.
Thoughts are things.
''I am not these thoughts.''
If attention is taken away from something (in this case, taken away from thoughts), it must be placed elsewhere in order for the practice to be effective. Redirecting focus onto the breath is the simplest way.
Just breathing, allowing the thoughts to cycle through without getting caught up in them.
Just being, while the mind settles on its own accord.
It takes only a little effort, and the results will carry on throughout the day. The mind becomes sharper, dreams are remembered more frequently, problems become more manageable, less disturbing.
Such a simple practice: sitting, breathing, being. Yet, it takes a lifetime to master.