For the 10 seconds counting : easier said than done :-D (the thing is that it is so hard to just think of it on the spot, when you do, it is super effective, but to get to think about counting, this is where the challenge really is). Taking baby steps to this can actually get results : you try to think about counting to 10 once before going to bed, if you are able to think about it then, the chance will get better when you are up in a fury (for me anyways).