Drill one is the color-only drill. Pick a room and choose a spot based only on the dominant background color. After the round, ignore whether you survived and ask whether the first color decision was correct. This teaches you not to over-focus on tiny paint details before the big contrast problem is solved.
Drill two is the silhouette drill. Choose a spot where your body touches clutter, a frame, a shelf, a shadow boundary, or another shape that breaks the outline. If the Seeker finds you, decide whether they saw movement or whether the body shape was readable even while still. This drill matters because many new Hiders think they lost to color when they actually lost to shape.
Drill three is the early-stop drill. Pick a safe-looking spot, then stop adjusting earlier than feels comfortable. Late micro-movement is one of the easiest Seeker signals. If you survive more often while making less final movement, the problem was not your paint quality; it was timing.