Stuck point

I've reached the part of Noom where you're asked to write things down. So there will be a few posts like this one, where I'm asked a question like: 

Think about a stuck point. Take 5 minutes to write about it. It can be physical (like a plateau), mental ("I'll always crave junk food") or emotional (I'm disappointed that I didn't start my journey 10 years sooner).

My stuck point is partly physical, partly mental. I'm having too many 'oh well' days, where I either go over my calories and can point to one or two mistakes that caused that; or I blow out completely. The latter is okay as long as it's occasional. The former is also okay but it can't happen every day! 

How do I reduce the mistakes on 'normal' days and reduce the damage on 'blow out' days?

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