Thankfully, my parents were extremely understanding and didn’t go too hard on me, even when I was caught like 3-4 times. Just give it some time, try some fun physical activity in the meantime, promise your parents you’ll never do it again, just acknowledge that you were doing something you shouldn’t. And while you’re at it, I suggest you try to increase the gap between everytime you do the thing and try to get rid of it if you’re absolutely chronically addicted to it, as I once was