When I first got into riding motorcycles, a class I took and nearly all sources recommended that I practice panic stops and overall bike handling in empty parking lots. I made it a regular habit to practice that here and there and it really helped me gain confidence in my brakes, tires, and brake lever feedback.

Fast-forward to last year when I decided to get into cycling and bought my first road bike (ever) with clipless pedals, I went and practiced the same things that I would have done on the motorcycle.

I'm not sure what sort of practice you've done with your pedals, but practicing panic stops helped me make unclipping second nature. It's easy to practice unclipping when you're coasting up to lights or stop signs, but it really matters most when you're under an immense amount of pressure. The same goes for falling - I'm sure there are drills you could do that can help you remember to tuck and keep your hands on the bars (for me, it came from doing martial arts for years when I was a kid).