I focus on my breath. Breathing in and out and when my mind races, I just recognize it and come back to my breath. The big piece is teaching yourself not to judge thoughts, when you recognize that you're mind is racing, don't get frustrated, just simply return to your breath. My mind still races like crazy, it's just I don't worry when it does.
You can do this in everything you do. When your mind starts racing while having a conversation, just recognize it and come back to the conversation. When you're judging something just come back to what you're seeing and hearing. If you're having negative thoughts, just come back to whatever you're doing. Stay in the present.
The best way to put it is you realize you have been listening to hawk announcers during the cyhawk game when all you have to do is change the channel and listen to Walters
