"being able to walk around a city and not get lost"
I have this module. You can fly me to a new country and drop me in a city I've never seen before, and I'll start navigating it on foot in a day. It worked for me in Copenhagen, Rome, and Barcelona (and miserably failed in Tallinn at night).I always thought that it was my innate ability to navigate three-dimensional spaces, but now I begin to suspect that this is a trained "module". I walk a lot (mostly in cities), and I played first-person shooters since the first DOOM back in 1993. And I recently found out that I strongly prefer first-person games to top-down / 2D games -- I instantly feel "at home" there.
So I guess my advice to someone who wants to train this "navigation module" would be to 1) walk on foot in complex spaces like cities, and 2) play first-person games without objective and map markers where the knowledge of the game space is critically important. Modern survival games, such as Green Hell, Subnautica, and The Long Dark, are a perfect fit.