Two key things to remember for playing poorly well:
When we aren’t feeling at our best is when we tend to want to do stupid things. So,
Rule #1: Don’t do stupid things,
Knowing that we’re most likely to want to do the stupid things when we’re not feeling at our best, let’s build structure with bright lines: “I will not do ______ anymore.”
Don’t go off the rails and do the pernicious things that feed the demon kryptonite.
Rule #2: Go do the “floor,” micro-version of what you said is best for you. And then celebrate with a “that’s like me.”
Instead of spiraling down, build the scaffolding that prevents a big fall by consistently do what needs to get done.
Consistency over intensity.
Another related idea: always leave a little energy in the tank. Don’t go SO hard that it takes you a long period of time to recover.