The easiest way to do it is: Take the base cooldown of your ability and multiply it by (1.0 minus your cooldown reduction in decimal form.)
If you had 20% CDR and a 300 second ability, that means your formula would look like this:
300 seconds x 0.80 (1.00 minus 0.20 is 0.80) = 240 seconds
A lengthier way to do it would be to multiply your base value by your cooldown reduction and then subtract that number from your base value. That means your formula would look like this:
300 seconds (base cooldown of your ability) x 0.20 (20% CDR) = 60 seconds
300 seconds - 60 seconds = 240 seconds
Hopefully that was a clear enough explanation, math is my worst subject and I'm awful at trying to explain it lol
Edit: And for quick maths you can always do something like this:
If you have 10% CDR with a 90 second ability, just remove the zero. 10 percent of 90 is 9, meaning you would be left with an 81 second ability. Then, you can just multiply this a few times if you have to.
So if you have 20% CDR, do 9 + 9 (which is basically 10% + 10%) and you'll get 18, which is 20% of 90, leaving you with a 72 second ability.