I find that I can't hold onto spot positions, yet I keep wanting to open contracts.

The core issue isn't lack of technical skill, but itchy hands: seeing a candlestick move, I think "I'll miss out and lose a lot," that kind of FOMO kicks in, and I want to use leverage to solve the uncertainty...
The result is usually getting liquidated and learning a lesson.

A simple way to manage positions: first lock in the "money I can't sleep over" and don't touch it, then talk about operations with the rest.
Treat spot trading like slowly brewing tea—don't open the lid a hundred times a day to smell it;
If you really want to play with contracts, that's fine, but set a cap on single-loss limits (for example, stop when losses reach a certain amount),
don't rely on "I feel like I can still hold."

Recently, large on-chain transfers and movements of hot and cold wallets on exchanges are interpreted as smart money,
and I can't help but want to follow, but honestly, what you're seeing is a shadow, not a person.
Shadows can stretch and deform, and following them easily leads to falls.
For now, just do less confirming, staying alive longer is more important.