If some important idea comes up you can come back to it later, when your exercise is finished. Now start tensing and relaxing the muscle groups in the order you just have trained. In the next two weeks you should practice this sequence of exercises each day. Find a convenient time for your training. Usually the best times are either in the morning before breakfast or in the evening before dinner or supper.
Regular practice is more important than frequency .
Later you can reduce the number of training sessions to, say, three times per week. By now you may have noticed that you can sense muscle tension and tightness much more easily than before the training. Just focus your attention on your hands, your arms, your neck, your chest, and so on. You need not tighten the muscles first to relax them. Train this inner awareness of muscular tension whenever you feel like it.