I still have problems with this too, it's so easy to just start mashing buttons without thinking through the consequences. I busted out of the Carbon freeroll early this week doing the same thing.
Another huge leak I think have plugged for the most part, is making a snap decision on what I'm going to do as soon as I see my hole cards and then doing that without taking table action into account. I know this is off topic but I mention it because I think it's a similar issue.
For example, if I was in the SB with AKo and 12BB and decide that I'm going to shove when it gets around to me, but what if there was a 4x raise from EP, two calls, a 3-bet shove with 30BB, then a cold 4-bet re-shove from the button who has everyone covered? Now that AKo isn't looking so good anymore and maybe it's time to rethink what the right thing to do here would be.