Everytime you feel the urge, just come on this app and do the exercises, and the end of the day it comes down to do you want to stop badly enough? Your brain will try to convince you of things like “I earned it” or “once won’t hurt” or “this is the last time” but it’s all a trick. Do the exercises. Get up and in a position where doing it isn’t an option. Find hobbies and distractions