When any defilement comes, wait and watch. At the retreat, you have the time, right?
In daily life, you’re busy and don’t have time; that’s why sometimes defilements overwhelm you.
Now you have time; there’s no need to hurry.
Every time defilement comes, you need to watch the defilement first. Don’t follow what the defilement wants and pushes you. Wait and watch.
Make it a habit.