[twk.]

I found being aware of how often i was using (and how much i was spending) was the first step. Tracking it from week to week monitoring how often i would drop etc.

Then try to slow down your usage. Giving up straight away is difficult, and depending on what you use, withdrawls are breaking. Try to ease out of it.

I found this helped me, as i had no-one i felt i could talk to about it.

The above post is also a very good idea, try to replace your habits with physical activity.