Set a clear micro‑goal for each session, track it, and stick to it. Do 3–4 intense sets, then a short cool‑down. No extra time on the bench, no scrolling on your phone. Schedule one full rest day per week and make that non‑negotiable. If you feel the burn creeping, pause the set and log it—review it later, not before. That way you stay focused and you’re never over‑training.