Admit the addiction is a problem
Identify triggers and high-risk situations
Remove access to the addictive substance or behavior
Tell a trusted person about it
Ask for professional help
Join a support group
Set clear, realistic goals
Replace the addiction with healthy routines
Avoid people, places, and habits linked to use
Build a daily schedule
Exercise regularly
Eat well and sleep enough
Practice stress-management skills
Use delay and distraction when cravings hit
Track progress and setbacks
Plan for relapse prevention
Seek immediate help in a crisis