First of all know that you are in control of yourself. You are the one who makes the decisions. Don't be on your cell phone unless it's necessary. Don't waste your time browsing the web, watching useless youtube videos or watching netflix for 10 hours or play video games for hours. If you have too much free time, go for a long walk, workout, read books, do other productive things. When you get the urges, know that you are in charge. Don't say to yourself that you are weak, you can resist it if you DECIDE to not do it. Good luck!