I don't know if this will help but I actually like to count to help me slow down. Examples:
Jig example - Cast it out. Let it sink and count to 5 (the old one-one thousand, two-one thousand deal). Slowly lift the jig, let it drop and repeat (Count to 5).
Slow rolling a spinnerbait or swimbait - Cast it out. Let it sink and begin reeling. Try to match one reel to one second.
In both cases I use this to try and slow myself down. Once I settle into that pace I can then vary the retrieve from there.