Stop playing mods.
Reduce time spent in menu / selection / score panel / multiplayer as much as possible.
Meaning: Start to spam F2 and hit play instantly, or manually select a map.
Don't play maps that you already have a score on unless a significant amount of time has passed.
Don't be selective about maps unless it's way too hard for you. Don't avoid old maps / long maps, but don't avoid short maps and new maps either.
Don't quit a map ever before you finished playing it, unless it's a painfully long spinner or one of the popular five-minute-mark-stretch slider spam at the end of the map. (Example is a map like handsome's "Flashes", Secretpipes "Endgame" etc etc.). Then it's okay to quit right then and there.
You can usually tell if it's safe to quit by the remaining map length and the intensity of the music. A map that is barely over 5 minutes long and was made around 2k15+ will feature stretches like that more commonly. Just save your time and use it to play something else that actually improves you.
TL;DR
Avoid general downtime and just press F2. Don't play too easy or too difficult stuff.
Don't retry, and don't play maps you scored on already too soon again.
..And stop spamming Tillerino. lol
