First tip:
If you aren't taught to always keep your guard up, something is wrong.
Second tip:
Stretch daily, even if you haven't exercised that day. Even if you haven't warmed up, you can still stretch if you just go easier than you would do after exercising. You're supposed to feel it, but it's not supposed to directly hurt.
Third tip:
Practice combinations and stances at home in between practices. You don't need to do them with full force, it's just to help your brainz remembering them.
Also, while I won't pretend to know a lot about tae kwon do, I have heard that it is often very focused on kicks. Kicks often have limited use in self defence scenarios (real fights). Some reasons for this are: You might be wearing clothes that aren't made with lots of physical activity in mind (including, but not limited to, denim jeans), which might seriously constrict your movement and ability to perform certain kicks. Second, you are going to be able to keep your balance a lot better when both your feet are on the ground rather than just one. Keeping your balance at all times is very important.
Personally, in a self defence scenario, if I had to use any kicks, it would be low kicks and knee kicks. Nothing fancy.
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