First, don't panic. If there is increment, just give your opponents a couple checks if possible and gain some time. If there is delay, then think deep for a couple of seconds, then play your move. By this point, you need very strong instincts. So, do a lot of puzzles and positional. You need a couple thousand patterns so you can move up. I want you to train yourself on how to never even have 5 seconds in the first place. If so, do what I told you. You always need a backup plan.
First, don't panic. If there is increment, just give your opponents a couple checks if possible and gain some time. If there is delay, then think deep for a couple of seconds, then play your move. By this point, you need very strong instincts. So, do a lot of puzzles and positional. You need a couple thousand patterns so you can move up. I want you to train yourself on how to never even have 5 seconds in the first place. If so, do what I told you. You always need a backup plan.