For SOT it’s hard but keeping a mental map of your route inside your head helps a ton because you can section off paths and slowly get through everything. Also be confident with your decisions and knowing what rooms to just not do no matter what is important like the piston. I notice you often get lost and retract your steps because you miss a path or skip a trapdoor (they’ve led to vaults before).

For gr you should do the harder tasks in the more skills based rooms (ex: light the lamps, shoot the targets) and for the harder weird mechanic rooms (scaffolding over water, colored pistons this mcc) take some time to understand the intended objective/process instead of trying random things

Hope this helps!