As mentioned in Chapter 8 of the book, if you struggle to establish a regular mindfulness/meditation practice that involves setting aside separate time, you might consider taking on a practice that can be done whilst engaging in another activity (walking, household chores, exercising…) There are meditation teachers who offer guidance on taking a light-touch, life-integrated approach to practice, such as Alexis Santos, as well as resources from Plum Village (see below).
As mentioned in Chapter 8 of the book, almost any mindfulness or meditation practice is likely to help you develop your capacity to pause. There are many excellent resources available to support us to learn and continue a mindfulness/meditation. For example, the Healthy Minds app is a free resource that provides a range of guided meditations. For those who struggle to set aside separate time for meditation and prefer a practice that can be done whilst doing in other things, the Healthy Minds app offers the option of doing the guided meditations either sitting or whilst engaged in a routine activity.