Poker is a Serious Business
Poker Is Work
Yes, poker is fun, but to be good and to win at it also requires a fair amount of work. You must study your opponents and also be honest with yourself when you have made a mistake, and consider how you could have prevented it in the first place, you play other games like Casino craps. Even when you are out of a hand, you should be monitoring those around you and using the experience to analyze their game. Don't assume that you have nothing to learn when playing online - the decisions your opponents make are great predictors of decisions they will make in the future.
A Quiet Environment
You should limit possible distractions when playing in online tournaments. It may be difficult, but turn off phones, do not open additional web pages, let people in your house know you are busy, and focus on the task at hand with sit and go strategy. You want to be 100% focused and in the game, otherwise you may miss important clues that will help you later. Be sure the computer you are using is charged (if it is a laptop) with the power cord either still plugged in or nearby, and be sure everyone in your house knows they will not be able to get onto the computer for the length of time the tournament will take - you cannot afford to sit out rounds.
Tournaments have built in breaks that should be sufficient for you to stretch, recover and do any other necessary actions with increasing aggressive play. To be good, you have to be focused on the game and sacrifice in small ways to ensure you can maintain a connection to the game at all times. Your commitment will show in your winnings.