What you can do is practice what we call, Retzev, or continuous movement. Practice throwing strike, after strike after strike. Pretend you are being choked, or whatever defenses you know with immediate counter attacks. Try to do them fluidly(slow), then build up the speed.
In essence, shadow box, after you've performed various defenses. But think about what you do. For example, if you just kicked someone in the groin, they would bend over. Follow up with the appropriate strike; a hammerfist to the back of the head as they are bent over. In that instance throwing a jab and a cross to an opponent who is bent over would make no sense.
Mental training, visualization is just as important as physical training. For example, I walk my dog in a huge park near my house at night, when the only light is the moon sometimes. I picture someone jumping out from behind a tree with a bat and doing the proper defense.
If that doesn't work, hopefully my pitbull will do it for me.
Hope this helps.