People often use noting when they're driving; you can do it for a 2 minute or a 2 hour trip, or whatever. When I first heard about people doing this I thought it sounded dangerous, but actually noting puts me in much better touch with what I'm doing than spacing out with narratives when I'm behind the wheel. I'll note colors, sensations, pleasant/unpleasant, thinking.
You can note standing in line at the check-out lane, or doing anything where you're taking a breather. You can do it in waiting rooms, on your way to the bathroom, while you're going to the bathroom, while you're eating. I am a teacher, which means I read and think a lot, write, and engage with students. It's easy to get caught up in that stuff, but there are "in between" moments that are good for restoring mindfulness, going to and from a class or meeting. I have most trouble when I'm peeved about some human drama going on, but the practice has made me more aware of my emotional reactions at such times. The same thing applies with family life. I'm less reactive than I was.
In my practice, I personally am somewhat of a "dry insight" person, yet my vipassana practice hasn't turned me into a raving looney, although the dukkhas have been hard at times. But jhana practice makes these difficult stages easier, so I'm told. In equanimity, which is where I am now, things ease up. I find that a practice on the cushion is essential for me to do the work off cushion, and the off cushion mindfulness helps reinforce the formal practice. All the best to you with your practice, your job, and your family.
