Set a timer on your watch (phone), and when it goes off resolve on a 10-30 minutes of 'clear awareness'. Being clear of your bodily, verbal and mental actions. Do this once or twice a day, making it longer and longer or more and more frequent.
That is one suggestion.
I find it helpful to classify my thoughts under the hindrances.. When I become aware of sexual desire I have a mental noting 'sexual desire' and then attempt to stand back from it and see what caused it, what factors are promoting it, and see if I can undercut it. When it abates I take stock of its absence, and try to discern if I feel better after it arose, or better after it subsided.
A different approach.
But just keep meditation, and you will find that the better your meditation the more aware you will be during the day. You can also classify you're thoughts, when you notice them, as 'this is pleasant' or 'this is painful', or 'this is neutral'. You will build the habit of reflection one thoughts at a time.
These are all my own take on different parts of the Satipatthana. You can set cues in your day (like an alarm) and then meditate on what your doing at that time (filing, sitting, running, etc).