my advice would be
get a consultation, blood panel, etc to highlight any potential issues with your health
map your diet for a few weeks with cronometer.com to see if you’re routinely missing out on anything specific
as others have suggested, start correcting any shittiness in your general lifestyle, prioritizing things like your sleep pattern diet and alcohol
meditation is cool but tbh routinely doing any single-focus activity (ie no multitasking during) such as reading may be enough to start helping your mind untangle
make one change at a time and drill it into you until it becomes a habit, you’ll meet less resistance this way