Imho...find a hobby you love as much as your drug of choice and try to focus on doing that instead of that drug whenever you get the urge. Rarely is anything easy, but that should help you during the hardest times :)
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You're right I do need a hobby I've also tried picking one up like reading or coding but three kids keeps us pretty busy so I just procrastinate and eventually drop it. I'm starting to discover from reading the responses that there are a lot of underlining issues to why I can't stop.