My takeaways from a book I read about willpower

I don't actually know if mentioning name of the book is allowed here, so I will mention in the comments if it is OK and anybody wants to know.
Anyways, here are some keypoints which I noted that I think are useful to know while recovery.
1. Try to notice every decision you make related to your Willpower
2. Try Breathing as slow as possible when you feel the slightest urge to binge on phone or erotic thoughts
3. Be hydrated throughout the day
4. Whenever you feel a bit exhausted and feel like giving up, keep in mind that its just psychological fatigue, you still have willpower left in you
5. Successfully completing one habit won't licence you to cheat on the other goals
6. Checking whatsapp/instagram/etc again and again without any reason is a dopamine rush, be aware about this and observe when this happens
7. When we feel bad, we're more tempted towards falling for reward traps(pmo, phone binging etc), hence keep an eye for it. Try to be forgiving when you feel bad, try to be calm, breathe deeply and figure out something to come out of it
8. We give in to temptations bcz it is our primal instinct, try to delay the process as much as possible to bring the rational mind in the picture which can help cope with temptations better
9. Don't put todays burden on your future self, your future self is not a superhero. You will only be capable in the future if you start addressing your weaknesses today. "Today I will fap and starting tomorrow, I will complete 90 days streak" is the biggest trap you fall for, it's a scam
10. A good friends circle is more influential than we think it is, using peer pressure for incorporating good habits is very effective
11. The more you think about not thinking about something, the more frequently it will strike your mind, so just give up
12. Focusing on "I won't do that" backfires, it makes us anxious and makes us fall for the exact thing we don't want to do. Rather find an alternative "I will do this thing" to replace it with, it works better
13. Surfing the urge - whenever you feel an urge, surf it, observe yourself, see what physical sensations occur, try to observe your thinking, don't indulge in actions. You can't stop thoughts from coming to your mind, but you can choose what to believe what not to, what to act on and what not to