Slow the mind before speeding the hands.

When the pressure is on, the hands want to move before the mind has caught up, and the result is fast action in an unexamined direction. Getting the thinking settled first costs a few seconds and usually saves considerably more, since correcting a wrong move takes longer than choosing the right one.

Make it a rule that in an urgent situation you name what you are doing before doing it. One sentence, out loud if possible. That small requirement is enough to keep the mind slightly ahead of the hands.