In reply to flopsicle:
I've found that warming up and when you're a bit tired at the end of the session are good times to try for efficient, graceful movement on stuff that's a bit below your limit. But it's not a quick thing - you basically have to drill stuff in to your way of moving until it becomes instinctive before you've got a chance of it not falling apart under stress (eg when you try something hard.) Which takes time and work.
I'm not much better than you, so take this with a pinch of salt, but exercises that I've found useful include:
* silent feet
* working at a route that you can just about thug up onsight until you can do every move elegantly
* practising dynamic movement / use of momentum on moves that you could do statically - hard to explain but Dave Mac talks about it in 9 out of 10 Climbers
* silent feet
* just rainbowing around the bouldering wall getting used to the feel of certain sorts of move
* traversing - often good for footwork, flagging, body position
* climbing easy stuff while really pumped (so you can't even start to thug it and have to be efficient)
* the game where you get on to four holds and then try to find body positions that will free up an given limb to move
* silent feet
* silent feet
I suspect that bouldering is better for practising a lot of this stuff, because it gives you more flexibility to repeatedly try stuff out, and also more opportunities to watch better climbers. Although it'll also feed back into routes if you're learning to climb more efficiently and waste less energy.