A few times a day, whenever you remember, stop and ask: where was my mind just now? Ten seconds each. Over a week, you'll see a map of where your attention actually goes.
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No right answers. A wandering mind is normal; the point is just to notice.
Mind-wandering isn't something to eliminate. Planning, remembering and imagining are useful, and some of your best ideas will arrive while your mind is elsewhere. The map is just for noticing. It's a reflection tool, not an assessment of any kind.
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