Set your metronome to 72 beats per minute. Begin a basic drum stroke alternating between left and right hand strikes on each click. Concentrate on playing only on the beat.
Slow the metronome by two clicks at a time until you reach 40 beats per minute. Playing slowly can be more difficult than playing fast and will improve your ability to anticipate the beat.
Play a single paradiddle with the metronome set to 40 beats per minute. A single paradiddle alternates with the following hand movements: RLRR -- LRLL, with each set equaling one beat. The R and L stand for right-hand and left-hand, respectively.
Increase the speed of your playing until you can play in time at a beat of 120 beats per minute. Practice daily by increasing the metronome speed by two to four clicks per day.