Collect and analyze metrics. Look at how close your previous estimates have been. Do some statistical analysis. Do you see a smaller standard deviation when you look at estimates for what turned out to be smaller pieces of work vs. larger pieces of work?
At the very least, keep track of this personally. Make an estimate, if only for your own use and practice, before doing any amount of work. See how close you are. If you estimate 4 hours for a task and it takes you 12, and then you do the same thing the next day, you'll start to get the idea that you need to scale your estimates by 3x.
But maybe when you make estimates for larger pieces of work, you're off by a factor of 5x instead. For example, you estimated 4 months and it took 20.
Instead of trying to improve your estimation ability, keep making the same kinds of estimates, and apply these fudge factors.
Also keep in mind that if you give a more realistic estimate, you may still blow the estimate. Sometimes work expands to fill (or overflow) the time allotted for it. When you have more time, you feel like you can afford to make something just a little better. That can be a great way to blow even a realistic estimate.