help on micro adjusting

where can i and how can i do it better? like im freeze everytime the enemy's head is near my crosshaair

deliberate practice instead of just autopilot practice is usually the best difference maker here imo. Go in the range and actively try to aim at the head and take a half second to confirm in your mind that you believe you are on his head before shooting. As you progress this time to confirm will get shorter and for microflicks you will probably be able to do away with it entirely (later) but for now it's about practicing good technique. After you get comfortable doing that take the same mindset into a deathmatch (or TDM). Dont worry about k/d or losing gunfights we're practicing good form for progression over time - not instant results

Practicing with mental awareness of what you're working on saves like 10x the hours it would take to develop the skill through grinding DMs constantly on autopilot. Or aimlabs or TDM or whatever else.