There’s an interesting book called ‘The Upper Half of the Motorcycle’ by Bernt Spiegel that talks about a similar problem of not losing focus and going on autopilot in motorcycle riding.
One strategy he talks about is the mistake counter - every time you make a mistake, no matter how minor, even if there are no consequences and it is something no one else would notice, count it. At the end of the day, how many mistakes have you made? Make a game of minimizing the number of mistakes.
It has been a long time since I read that, but I bet there are other strategies that are applicable to both situations.
One strategy he talks about is the mistake counter - every time you make a mistake, no matter how minor, even if there are no consequences and it is something no one else would notice, count it. At the end of the day, how many mistakes have you made? Make a game of minimizing the number of mistakes.
It has been a long time since I read that, but I bet there are other strategies that are applicable to both situations.