Stop perfectionism?

When im studying, im doing too much research on my tasks. And im writing soo many things down and at the end of the day i didnt learn anything, or not the important things. I have to learn just for the past exam papers, but at the end, im learning much more. Im stressing myself -> leads to distraction while learning -> leads to less time for learning and then learning at night -> less sleep! And in all of this stress i got a wet dream at my exams day. Exam still went good, but not as good as it could be.
Perfectionism makes me silly. And provokes Wet dreams. How to stop that chapter Wet dream. NoFap is not only not to fap but to arrange every aspect of your life, its a interplay.