I take every mistake I make during FNM as lessons learned. In this case:

1. Pay attention to your hand and the board state. Clearly think about what you are going to do before proceeding to the next phase of a turn, even if you have no action. Do not declare that your turn is complete without verifying you've done everything you want, and keep actions that you plan to perform during your opponent's endstep in the forefront of your mind.
2. Do not let your opponent rush you. If they play quickly and you feel rushed, stop for a moment and take a deep breath, and exhale. It's easy (for me, at least) to get caught up in the speed at which my opponent is playing and let that affect my gameplay.
3. Accept that Control players are dicks. Just kidding.