I want to have a midi keyboard for this purpose exactly. This spontaneous nature is another modality. For example I can dictate this message while spinning a pen with only the intention not to drop it and nothing further and yet I've become very skilled at it with no effort.
I just got done meditating for an hour and 10 minutes, 50 then an alarm on my phone and then another 20. I don't need the alarm but it's nice to do timed meditations to get a sense for how long I've been spending on this. I have really been putting in the effort over the past week and have noticed a general improvement in my concentration and ability to avoid distracting thoughts. I originally tried to do this a few years ago off and on to reduce work related stress.
But this is not what I came to say. If you're the type that is compulsively looking at your phone checking websites and generally worrying about where your skills are at this is not conducted to being present in the here and now. You are worried about keeping up appearances being connected with others and generally looking to future oriented goals. I've gradually given most of these less and less emphasis due to a natural inclination towards being alone which suits my personality fine. For reducing stress, sure, anyone can benefit from meditation.
There is a further level of insight meditation, which is what I've been practicing and mindfulness is one of the foundations that leads to insights of value. Without mindfulness one will not know where they have been and what intentions lead to where they are now over the moment to moment progression through their day. This is the skillful goal; not bliss and not simply reducing stress.
Also you don't have to even sit to meditate. I was reclining, which made it much easier to discern my heartbeat. Next up walking meditation for about forty minutes. Left right left right...