Practice everywhere you go

Discipline is the most central skill in achieving your goals of quitting. This can and should be practiced everywhere. Doing the dishes will train your brain in the same way that resisting an urge does. If you want to build discipline, do disciplined things very often. Don’t lay in bed, limit or eliminate scrolling, exercise every day, cold showers. These things are hard at first, but like quitting, get easier over time. If you do not have discipline in other or all aspects of your life you will have a very difficult time quitting anything.