I think i found what the problem is. My aim feels a lot shaky than usual, probably because i played too much. Therefore i always seem to miss some circles i shouldn't. I think taking 2 or 3 days break might help. Also lately i can't spin for shit.
Start reading circles as they appear and let the speed at which they appear dictate the speed and the timing for your movements. (kinda like playing HD) Try to actually stay focused the entire time, if you miss dont get mad(dat 0.5sec of mad), just continue playing or retry right away. Focus on trying not to miss the entire time, but dont use your brain too much - rather understand smaller chunks of the map. Use more sight reading - you almost have 2 mechanisms of hitting to the beat. 1st your timing is based on when the circles appear ( sight reading) 2nd your timing is based on the beat of the song ( listening)
Just by following these principles I went from 20k to 10k in about 20 days
Biggest thing that causes chokes from my own experience is losing focus. Sure there will be parts of maps that are extremely tough and I legitimately have a hard time reading/playing them, but most the rest of the time it's because my mind wasn't focused on hitting the next pattern. I would make it past a tough section and think "WOW I hit that" and then I'd miss as my head wasn't in the moment but was looking back or anticipating an FC makes me start thinking about how much PP this will probably award and then bam I miss randomly. Most common though is missing because I am thinking about a hard part I've missed on before way later in the map and not about the patterns that I am actually playing.
Best way I've found for myself to stay focused is to actively look at every circle as I play. Being upset or frustrated means that I need to force myself to stop as I won't FC anything with that mindset.
In the last month I've been playing beatmaps that are at the upper limit of what I can play. I think the last time I FC'd something was a month ago, and I've been playing 1-2 hours a day this whole time. You stop caring as much about FC after about 2 weeks when you figure you will never get another FC