How do you bridge the gap between intentions and actions?

A lot of times I intend to do well, but i make situations a lot worse with my actions. At the end of the day, i look back and say "Why the hell did I do that?" And I play back how the situation should have looked in my mind. It is completely frustrating to keep making mistakes over and over and over again, while knowing that it isn't portraying your true self. Any suggestions/advice is welcome

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Usually with duct tape

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