It’s especially true when a dance floor is crowded or it’s harder to listen to the music. It’s harder to "cut loose" if one or two restrictions are going on.
For dancing, a couple things helped me out. Repetition and practice. Practicing whole movements together, e.g. footwork with the lead, there is a strong relationship between footwork and your ability to gently exert force and direction. Sure I learned a tuck turn to counts, but I never think about the count of it when leading it, it is engrained into the overall movement I want to execute.
There’s an interesting phenomenon that happens at dance events with a heavy teaching component. The first night of dancing is pretty good and when lessons go underway the level of the room slightly drops because people are trying new things. Incorporating new things would do that and it happens, albeit awkwardly.
When I got to the boss I remembered the battle being quite complicated and intense but I couldn't remember where to move, when to jump, or when to attack. But after a few tries as if by magic my fingers took over and executed the sequence of buttons flawlessly. It was amazing because I didn't consciously know what came next but my fingers did. I also felt a sense of euphoria as the memory came back to me; it was a really interesting thing to experience.