Recap
Willpower is finite. Don’t waste it on fighting urges. Invest it in areas that will give you more willpower (like sleep and diet), or in areas that will require less (such as organization and automatic processes aka habits).
Don’t aim for big goals that aren’t achievable. They will leave you more discouraged and with less willpower. Instead, make goals that you know you can achieve and set up clear rewards. Even the smallest victories count in the long run!
Positive procrastination and the Nothing Alternative go hand in hand. If you get an urge (or any distraction) tell yourself to do it later. Additionally, force yourself to do nothing outside of the work that you are supposed to be doing.
Precommitment is where you avoid situations that might make you relapse. Some examples of precommitment would be blocking porn sites or having a plan if you do get an urge.
Keeping track of your progress makes you realize how far you’ve come. It can also make relapses less discouraging when you take a look at the progress that’s been made.
Rewarding yourself often also makes it easier to continue NF. It makes your mind realize that there are some positives to continuing that streak you have.
All in all, use willpower as an offensive weapon, not a defensive one. In other words, don’t use it to fight urges. Instead, use it to make it easier to fight urges. In the end, you will use less willpower and can use it in other areas that might benefit you.
That was my best try at summarizing the book. I don’t think it’s that great, but it works good enough as a future reference for me.