Admit the problem
Decide to stop
Identify triggers
Avoid high-risk situations
Remove access to the substance or behavior
Tell a trusted person
Seek professional help
Join a support group
Make a daily plan
Replace the habit with healthy activities
Manage stress in safer ways
Sleep regularly
Eat regularly
Exercise often
Stay busy with structured routines
Track cravings and setbacks
Use coping skills during urges
Set small goals
Celebrate progress
Forgive setbacks and restart quickly
Get treatment for mental health issues
Follow medical advice if withdrawal is involved
Ask for emergency help if safety is at risk