Just want to add on some other guides I have seen.
First of all load up a solo game on centre perks 2.0. When you get in you will start in your cell then the game will alert you that it is time for roll call, an arrow will appear on your screen. Follow the arrow and it will guide you to roll call. All you want to do for this achievement is go to where the arrow tells you to go, don't pick any fights, don't steal anything, don't go in other people's cells and don't break anything. Do this for three days and you will get the achievement, I know this is a boring way to unlock it but it is the easiest and you probably wont unlock it just playing through the game normally. Hope this helps
Guard heat is shown by the icon in the bottom left under the stamina bar. It is labelled with a baton in a guards hand.