The all-nighter is a choice you made two weeks ago.

By the time you are up at three with no options left, the decision has already been made, back across a fortnight of evenings that each looked free. Nothing about that final night is really a choice. It is the bill arriving. Which is why trying to fix it with discipline at midnight never works, and why the repair has to happen much earlier.

When something big gets set, put two working sessions in your calendar during the first week, before the deadline feels real. Treat those as the appointment and the deadline as the consequence. All-nighters get prevented a long way from the night itself.