Set yourself strict launch/docking procedures,mine are:
Finish at station, hit launch and then select destination as Ship moves to pad, on release move up and line up with letterbox ,full throttle, when sure no ones coming in and I'm lined up right gear up and out letter box.
On approach to station 6km out request docking, confirm landing pad number on blue notification, when lined up with letterbox full throttle and gear down, head for pad and touch down.
If you drill the procedure into your brain it does it automatically for you, well works for me anyway, haven't forgot to request docking or boosted into station wall since I set the procedure for myself weeks ago.
Good luck.
P.S
I fly a T9 which is slow, you may need to change the full throttle bits for faster ships.