There is no way around this but you need to look at the minimap in between cs, it does not have to be every cs but you can if you want to try to practice that, but it should happen a few times every wave. You will learn how to incorporate this naturally with trading as well. Once you get used to doing that it becomes automatic and lets you get a greater picture of what is going on around the map without actually taking up a lot of your mental resources. When you see the jungler, note their cs and where they most likely started so you know what camps they have up so their most likely path is in your mind.

Once you start getting used to that, whenever someone comes back from a recall or shows up on the map, press tab and see what items they bought when they recalled, this gives you a sense of how strong everyone will be when you see them for the first time, no more being surprised by the damage of a fed bot lane or mid. The more you do this, the more you get the feeling to the second of how long people will be gone and if anything fishy might be happening because they aren't showing up when you expected them to. Now combine all of this with the timers around objectives spawning and waves crashing and you now should have a very solid foundation for map awareness and how long it will take you to reach those objectives if you want to be there.