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I'd suggest that one way of avoiding being rear-ended is brake in plenty of time for lights to make sure the car behind you has chance to do the same.
Another suggestion is to keep your foot on the brake pedal at a stand still until you're sure the car behind has enough space to stop (for greater visibility obviously)... and keep the car in gear and leave a gap to the car in front, so if the car behind has left it too late, you still have a couple of meters to move forward to give yourself space to avoid an accident.
Pretty much all driving is about planning ahead, and that doesn't necessarily mean that your planning has to be whilst on the move - often planning in traffic can be equally useful.
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