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How to Handle a Bad Day at Chess

My problem (especially in bullet):

good day at chess: play a few games, gain rating
bad day at chess: go on a multi-hour tilted binge trying to make up lost points

As a result my Elo plot tends to look like a long gradual increase, followed by a steep drop, repeated.

The correct approach is to pack it in after 3 rated losses and call it a day: no exceptions. Maybe play unrated if one must.

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