Improving 1on1 play

[pokermon86]

I'm a decent SH-player but I don't do very good in 1on1. Im talking about real 1on1 play where the SB is the button. People find me overaggressive and call me down with anything (or nothing and hit on the way).

Do you have any advice (maybe resources) to improve my play?
I recently bought myself Poki - do you think it's a good way to improve?

thanks