Have a drink of water and blow your nose before starting a rated game.
More tips for improvement
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Do 4 or 5 tactics exercises before starting your first rated game.
Stop your rambling; stop your gambling; stop staying out late at night.
Go home to your wife and children and
stay by the fireside bright.
Use the bathroom and make sure your mouse works;
If you get in trouble think "What would Fischer do?"
I once used a screen cleaner and gained 200 rating points in less then a week.