How can I stop dissociating?

It's madness. I literally have days, where I get nothing done. I have hard times getting anything done, because I am so stuck up in my head, I can't even manage my own thoughts right. It's like I need something really strong which grabs my attention, or else my mind just wanders into my head in numb lala land. I am constantly in half in and half out of my head mode. I also need to concentrate really hard to not get into auto pilot mode. I need to get out of auto pilot mode because life can actually be exciting. It's just that I got so used to it, i don't even notice it anymore when I am doing it.