I understand the question, as this happens to me a lot (and no doubt to a lot of others). I have come to the conclusion that when you do have a fairly good stack after several rounds of careful play, you have to be more aggressive in making the first bet. If you don't, you know you can't win any chips, and the increasing blinds cut down your stack more quickly than in the earlier rounds. So you'll have to go with QJ, or A 10, or 66, which you might normally not open with.
On a single table of nine (which I think you are referring to), start taking chances when there are five left - remember all the others also want to get in the top three. Pay particular attention to the medium-sized stacks coming after you, who can afford to fold. The danger players are the big stacks, and the short stacks who need to call betsto stay in the game, hoping to get lucky. Nothing you can do about that!
In a multi-table tournament be more aggressive a few spots before the bubble, especially with connectors.
You have to take chances sometimes, or be blinded down so far you are crippled.