I'm in the same boat as you, where I often read too fast and overlook a key word that leaves me without a chance. I started using the method of pausing (even if it's just momentarily) after each sentence on RC which made me go from -6/-5 to -1/-2. Works the same on LR.

To get your score back, you need to have a writing sample on file. The writing section is incredibly simple and is really there to have a sample of your own writing for schools to glance at. It's really not a big deal at all.