The argument you rehearse at 2 a.m. is the attitude you bring to first period.

Rehearsal is practice, and the mind does not distinguish between practising a real conversation and an imagined one. Run a confrontation for an hour at night and you have trained a posture, a tone, and a set of expectations that walk into the morning with you, whatever actually happens there. The other person arrives to find you already mid-fight.

When the loop starts, name what you are doing and put it down for now. Write the one sentence you would genuinely want to say and leave it until morning. If the conversation needs to happen, have it awake, in daylight, with the real person.