I try to plan ahead. Still doesn't always work out well for me, as I often fall off plan during TOM, but I try. For me during TOM I crave chocolatey, cakey things and/or cheesy salty things. So for the chocolate-cakey craving, I will buy myself an Odwalla Choco-walla bar, or some FiberOne chocolate cereal bars....the Choco-wallas are my favorites, and at $1.50 each they sure feel like a treat b/c I can't afford them all the time!
For the cheesy/salty cravings I like the cheese or sour cream & onion rice Quakes (Quaker brand, I think), or I will splurge on a pkg of Stouffer's french bread pizzas....one frozen french bread pizza is 9 ww points, which I can fit comfortably into my range.
Still, though, sometimes I just know I'm going to go off plan so I try to eat small portions of the off-plan foods.
Exercise for me is hard during TOM. I have a lot of aches and pains during that time, as well as crazy fatigue, so I try to get in as much movement as I can without totally wearing myself out.
TOM is just hard. I no longer expect a loss during TOM, I just take it a smidge easier on myself and expect to maintain the previous week's weight. Plus there is always water weight and/or bloating, too, so sometimes I don't even weigh myself during TOM because it can be so inaccurate.
Anyhoo, that's my 2 cents!