I recommend a thirty minute practice every morning immediately upon waking up and before looking at the cell phone and before starting to think about the day ahead. This practice includes about fifteen minutes of energy movements to help balance our energy body and connect with the natural earth and cosmic healing energy flows. Which would be followed by fifteen minutes of quiet sitting meditation, the first few minutes of which would be eyes open meditation. This practice is very effective but not enough.
I recommend a five minute practice condensed from the above to be repeated at least once every two hours throughout the day. Finally a repeat of the thirty minute practice at night before going off to sleep. The benefits from this practice are absolutely unbelievable and miraculous when it is cultivated into a longterm daily habitual routine.
You can find the videos of the energy movements practice and guided meditation audios as well as short practices in my website linked below. I would invite you to read or listen to the stories about the benefits from this practice on my website.https://awarenessjourney.org/
You can also browse through my Quora profile (link available in the homepage of my website) to read all about how our mind works better with meditation.