Practice 5 minutes in the am, and 5 in the pm. Set alarm.
Sit quietly and move your awareness (spirit) to focus on your breathing- the in and out of your breath. Try to stay aware of one or more of the details involved in your breathing. The way the air feels moving in your nose or mouth. The rise and fall of your abdomen and chest. Etc.
All of the sudden you might find that your awareness has moved back to your thinking- when you realize this just GENTLY bring it back to focus on your breathing. Its in the bringing it back that we develop neutrality.
The practice strengthens your ability to pause and enter your spiritual awareness when thoughts or emotions disturb you during the day.