The core - self mastery

Directing your thoughts - Choosing the next calibrated step. And doing it. Not randomly reacting to the temptations.

Still in the presence of temptation - what I have to do is clear, what is the routine is clear as well. There is no excuse to entertain any temptation.

Observing your thoughts - unenagegd seeing it’s actions and reaction like a third person. With samatha and wisdom.

Transmuting your thoughts - playing with the thoughts. Seeing how it is hurting me and how can I change the angle.

Observe the sensation - If you can’t do the above, then observe the breath and sensation.

Listen to audiobook - if you can’t observe the breath, listen to audiobook.

Walk and listen to the audiobook - If you can’t observe the breath, take a walk and listen to the audiobook.