It takes a lifetime to learn to spin properly.

In fact, the learning never ends.

All of us learned to ride by mashing on the pedals.

Primacy of learning.

Old habits die hard, if they ever die at all.

In the absence of a professional fitting, adjust your cleats so they center between the big toe and the index toe, next to the big toe, and under the ball of the foot.

Set your saddle height so, that, at the bottom of your spin, with your heel dropped as far as you can comfortably drop it, you still have a slight bend in your knee.

At the bottom of each stroke, consciously drop your heel and attempt to keep it dropped (you can't, so don't worry about it).

Visualize bringing your rising knee to the handlebar and hitting the handlebar with your knee (you can't, so don't worry about it).

Going uphill, stay in a higher gear a little longer, and stay in the saddle.
Concentrate on dropping your heel and bringing your knee to the handle bar.

When you can remember to try the above a little bit on each ride, start adding a PUSH over the top of your spin.

If you remeber to drop your heel, bring your knee to the bar, and push over the top, after about four months you will go half again as fast on half the energy.