You know, I've been thinking about this, and I think that in my case, my frequent episodes of disorientation are the result of letting the plane fly me instead of me flying the plane. I tend to just tool around the sky. Sure I have a vague plan something akin to "do a clockwise circuit" or "do some figure 8s" but if there is a small variation in the heading I end up on I tend to just do with that.

It might help if reduce the time of my flights and before each flight think through just what I'll be doing.