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My best advices are: take your time with each turn, don't rush at all. Pause every so often, go get a cool drink and look at greenery for 5-10 minutes between gaming sessions. If you're tired, just take a break or a nap. Avoid playing the game when you're not at 100% focus.
And lastly; don't take unnecessary risks. (This is why I don't play exact permadeath, sometimes I really want to test the viability of a build against certain enemies or situations and I don't want to throw away 50 hours of time spent on the character just to test this.)
Edit: also, alternate between using the movement keys on your keyboard, and your mouse, for movement. It should save you from the monotony of clicking 1 tile at a time for a few hours nonstop. The movement keys kinda suck at diagonal movements though.
So from my experience, use normal difficulty to onboard yourself onto the game, and use permadeath to refine those skills once you've reached a plateau that the lack of tension no longer forces you to surpass. First learn to appreciate the significance of each individual turn, then refine that appreciation later.
Prior to making the switch I would also challenge myself to run dungeons at low levels or undergeared. The key for me to keep from being lazy was to make sure that the need to make the best choices possible was always present, if the tension let up, that's when the laziness set in.
I have a mental checklist of perisher questions. Do I really need to do this? What is the risk? Is there a better way? Am I prepared? Have I died trying this before?
Pretty same as if you do investing or gambling, or anything with similar risk-reward factors. It's you against you, the smart you versus the tired dog-brain you. You're not fighting the pixels on screen but your own dumb-ass self.
If I die it's always my own fault. I didn't need to take that risk, go there half prepared, try that last POI and so on. Rng is nothing compared to your own greed and impatience.
Because we all have that greedy child inside. Darkest Dungeon even made jokes of it. Thus a checklist.
I can sit in front of the PC for a whole hour debating with myself whether to learn a skill or not, that kind of thing. Only perma players do that. Because I'm not planning to reload at all.
I also play when I'm exhausted from work, sometimes. Not being in actual perma helps when I die because I walked into an ambush with my brain shut off. I've done it before... Literally woke up with my face on my desk, and staring at a few bandits on the road who aggro'ed even though I would've had the range advantage if I was careful. And then after 2 turns, I dozed off, woke up and forgot what I was doing. Then forgot my stance buff, oops... Then downhill from there.
Panic-clicking is a very basic mistake I still do today sometimes. There's no miraculous solution, only self-discipline.
Beyond that, my secret for surviving permadeath is:
-Always invest in Perception, Pathfinder passive and bonus vision gear. Seeing danger before it sees you is paramount in avoiding deadly encounters
-Always invest into Dash in order to be able to flee most dangerous encounters.
-Avoid harpies at all cost.
Djxput who tends to hang out in Discord, he plays perma even in beta tests, that's insane. We all told him not to do it because a random bug could just crash the game and end his run, but he still does it. Massive respect for the dude, haha!