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I've done this extensively and have compiled a lot of data because of how many mistakes I make, and am working on this document, an ongoing set of strategies for decoupling success from natural talent: https://github.com/EternityForest/AnyoneCanDoIt
My most important rules:
1. There is no later. I assume that time is a concept only machines can process. If someone tells me to do something when X happens or check something in an hour or so, I immediately set reminders. I don't even consider trying to just remember as an option, I know my failure rate will be well over 80%.
2. Absolutely no mental rotation. Learn to recognize any thought process that involves a rotation, and assume results are invalid. I check the map after after every turn. I never compare objects in different orientations.
3. The verbal machine gun strategy
When someone is trying to get me to do something dangerous, and starts talking fast, I assume it's basically suppressive fire for thought.
If I were to explain why it's a bad idea in their pitch and tone I'd sound like a maniac, but they can talk as fast as they want because they are relying on tradition and intuition, not complicated reasoning.
"Come on, it will be fun" is easier to say fast then "I literally know a guy who was very experienced, who tried this, and died".
The only defense I know of is to not care what they think or how you look, and have nothing to prove, especially not to yourself.
4. Never assume any task is too simple and easy to need a plan. If you give me a bucket of balls and ask me to count them, I'm going to pull out a counter app. That 10% of the time I lose count before getting to 10 is embarrassing enough to be worth the trouble to avoid.