Here's a tip that I'm using currently and that could be useful for any part of your life you're trying to improve, esply. time management.
First think about what you would have done if you weren't addicted. Next get a pad and pen. Write down: "I want to keep surfing" or whatever your addiction is telling you to do. Then think what your non-addicted self would be doing. Write it down: "My improved self would be cleaning the car" or whatever. Then go do whatever you're improved self should be doing, immediately. It's ok if you drift back to the Net half way through cleaning. At the end of the activity write down: "What I actually did was clean half way and go online again". Do this for each and every thing. I think you should find yourself improving.
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