There are many types of meditation techniques, but nearly all of them have one instruction in common: when you discover your mind has been wandering, gently pause, observe that you have wandered, and then return to the instructions.
This act of changing direction functions as an attentional reset. It takes only a few moments, but it allows you to reset your focus, your attention, and (at least temporarily) free your mind from one task so that it can take up another.
A 15-minute meditation session might provide over a hundred opportunities for attentional resets, but you don’t need to take a 15-minute break to reset your attention. A few well-timed breaths, a short walk around your building, listening to some music, or almost any focused activity that you can give your undivided attention to, may provide a much needed reset.
I’m discovering that there is fairly large research literature on attentional resets (I’ll just call them “resets”) and I’ll try to share some of that with you. For starters, here is an article, “Hit the Reset Button in Your Brain” (D.J. Levitin, Sunday Review, NY Times, 9 Aug 2014) and two posts from this blog: