Here's what I do for a RC, all one after the other:

1. Read text, look away, read again
2. Throw something small into the air 3 times, and will it to float
3. Count my fingers, and then examine my hands in detail
4. Remember the last 3 things I did ie. got a drink, went to the bathroom, wrote an email.

It takes about a minute to complete all four steps. I do it every hour when my watch alarm goes off. But I am not motivated to do it more often because it is rather tedious.

Should I only cut it down to 1-2 steps? Which out of the 4 is the most effective to least effective?

Thanks in advance.