Although the refinement of attention may not be as acute in daily life as it is during retreat, you can still resolve to clear your mind of obstructive states and refuse to fuel the reproduction of unwholesome states. For example, when you become aware that your mind is entertaining a stream of judging thoughts mindfully examine the formation called judging. You will probably find that it is composed of mental formations associated with states of hatred. Once you make the decision to not condition hatred, direct your attention in a wholesome way in the next moment.
In all likelihood the energy that supports chronic judging will have dissipated through wise examination. Contemplate how rapidly mental states change. Then choose how you will direct your attention in the next moment of experience.