go to
Tommy Angelo's site and read the article on tilt and reciprocality.
read the faq here and in the micros forum. Post hands here and in the micros forum - there are lots of very good players in both spots that will help you a ton.
do the handswaps.
drop down in limits and play a little headsup if you can. figure out which turns and rivers you can fold safely without getting run the hell over.
etc.