Know your next option
Before the ball arrives, look around and think about the space you want to use. A useful first touch prepares your next action, whether that is a pass, a turn or protecting the ball.
Practise with a purpose
With a partner, work on receiving from different angles and passing to a clear target. Start at a comfortable pace and focus on control. Ask your coach for feedback on body position and the weight of your pass.
Use both sides
Include simple touches and passes with both feet in your normal practice. Notice which situations are less comfortable and discuss them with your coach.
Bring it into games
Look for moments in a match when an earlier scan or a different first touch could create a better option. Choose one thing to work on in the next session instead of changing everything at once.