Hello Friend, Good that you are seeking a help here. When  it has become a habbit, you need to make strong efforts to remove it. . But good to see your interest and commitment to give a try. You need to create different interests and divert your mind into other activities when ever you get the urge. No worries, you can take a guidance of counseling support to find the ways. Reach out to any psychology counselor locally or reach me online.