Take your ironing board in the house. Set it up in front of the wall. If there is a dot on the wall about object ball high then use it. If there isn't put a dot on a piece of paper and tape it on the wall. The dot is your shot. Stand back, approach the shot and take your stance just like you are going to shoot it. Once you bend over the shot focus on the dot and nothing else. Hold your mind still. See how long you can maintain it. If even one random thought crosses your mind, you're done. Stand up, step back and approach the shot again.
You probably won't even make it two seconds to start with. Do this until you can remain totally focused for at least five seconds. Use your breathing like a sniper. Not even the tiniest ripple of a thought can be allowed. Do not move your eyes from the dot. If the eyes are moving, the mind is moving. It is OK to take the actual stroke. Just do not move your eyes from the dot when you do it. When you can do it for a full minute, you will beat the crap out of everyone you know.