First, read the English article below.

Try to plan your phone date so that you have at least an hour beforehand to relax and get in the right mindset. If your phone date starts minutes after you’ve rushed in the door from a stressful day at school or work, you will likely find it difficult to get in the mood. In addition, be sure to give yourself enough time for the call: aim for double what you think you’ll need. If you think you’ll need one hour, plan for two! It can be difficult to relax if you’re stressed out about doing the laundry, washing the dishes, or working on that report that’s due in a few days. Give yourself some time before your phone date to work on the things that are stressing you out.  Finishing some chores before your phone date starts can help you feel as though you’ve earned the break, making it easier to relax and enjoy the call.  If you know you’ll be exhausted at the end of the day it might not be wise to try to do your chores before your phone date. In this case, set aside time before your chores for your romantic encounter. Try to figure out exactly what it is about phone sex that you find difficult to deal with. Maybe you don’t feel sexy or you hate the sound of your voice. Or maybe you have trouble articulating your desires. Whatever it is that’s holding you back from enjoying phone sex, it’s likely holding you back in other parts of your life too, so it's worthwhile to address it!  Releasing inhibitions has a lot to do with self confidence. To  build your self confidence, try exercising regularly and keeping a journal in which you write at least 5 good things about yourself each day. If you really struggle with finding yourself attractive and imagining that your partner could have desire for you, try focusing on what you find attractive in your partner. What arouses you about him/her? Instead of focusing on the ways in which you feel unattractive, focus on the ways in which your partner turns you on. If you’re relatively new to phone sex, you might doubt whether you have the ability to be a good partner. You might... 

Now, please write a short abstract for it in Indonesian. Abstract:
Rencanakan kencan telepon dengan hati-hati. Selesaikan semua tugas-tugas Anda. Tangani hambatan Anda. Bebaskan diri Anda dari keraguan.