Best advice I've ever gotten was to watch videos of my own play, and to always have a focus when you practice. The first one can be kind of tough for all kinds of reasons, likely your tournament matches aren't getting recorded so you'll have to resort to for glory or online practice / offline practice with friends (if you do that). The other one is really quite easy and is just kind of a mindset change. I used to always just play messing around with friends and I never really thought about it much but when I decided to try to be a competitive player I starting looking up practice methods and every pro who has shared their practice techniques seem to say this: Every time you sit down to play treat it like you're practicing or training, figure out something in your play you want to focus on and make sure you're focusing on it, never just auto-pilot or mess around even against players worse than you. Another thing that helped me is going in training mode or against a level 1 cpu for like an hour per day and once again, focusing on a certain combo or a certain setup and just repeating it over and over and over again until your so on point that you can do it without even thinking, once your own punishes are on point you can shift your in game mindset off of thinking about what you are doing and onto what your opponent is doing, another thing I've heard from every good competitive player is that during a match they aren't really even watching what their own character is doing, all of their focus and thought is on their opponent and trying to predict their next move, this is kind of a complete mindset change for most people who are just focusing on their own moves and their own character, I found that this mindset change was really helpful for my improvement.