I recently started doing a 5-4-3-2-1 grounding exercise, where you look around you and name 5 things you can see, touch and name 4 things you can touch, name 3 things you can hear, 2 you can smell, and 1 you can taste.

I was surprised how different it felt to consciously see and touch things. It's not like I'm walking around my house with my eyes closed normally, but most of the time things aren't really registering. Stopping to intentionally focus for a second on an actual object or a sound I'm currently hearing seems to sort of wake me up, bring me out of a trance a little. Not as well as digging in the garden, but not bad for a few seconds in the middle of the work day.