Starting again / up from the buttom current situation - daily afterwork pmo session including loosing control and spending hours with porn games or clips Day 0 - caught up in the bad behavior patterns, What I need - a plan for my free time after the early shift and before AND after the late shift at work. replacing behaviors - TO DO's relaxing in a controlled way (how and how long?) re-commit and review / planning exercise, stretching and wellness household and other important chores find a spiritual or motivating or fulfilling activity each day to lift you up YOU NEED TO CHECK THESE DAILY! WHAT TO AVOID AND HOW TO SAVE TIME no watching, no surfing, avoid internet and social media as much as you can positively: think about (plan) what messages you wanna write or what (how and long, why) you want to do online SO WHAT'S IMPORTANT AGAIN? after work: never let go! first planning, then relaxing it's easy if you only do all the necessary steps and you can even be lazy trust in yourself and in the process allow yourself to feel good and be content try meditation or simply do simple things in a mindful way breath and let go CARE - For yourself and others. Don't let all responsibility go fear the power of negative behavioral patterns, don't judge, learn and grow have faith