A strange exercise that can help (if you don’t get obsessed and just do it inaccurately!!): visualize/visualise colo(u)rs: red for the present, blue for the past, and listen to yourself while you use these colors when you use these tenses. Tell us what happened.
One based on The Mentalist: https://projects4englishlearners.wordpress.com/2013/01/08/telling-stories-using-the-mentalist/
Here is another exercise you can do or adapt to your own texts (OP work at home: Lorena, I encourage you to prepare your OP on patriarchy for a recording for your Speaking File, and then you can send it to me for feedback): https://projects4englishlearners.wordpress.com/2013/01/20/functional-translation-unit-2-avanzado-2/ (Avanzado 2 in Madrid is 6th year and we learned/learnt at the C1 level, though they just certified a B2)