How do I truly combat with my urges?

After 8 days staying clean, I relapsed twice yesterday evening and now this morning. Because of messing up my sleeping schedule yesterday and now messing up my morning routine, it heavily affected me and realize I need proper guidance on how to deal with my urges. Now don't misunderstand me, I got a soild morning routine which I messed up now but I always dread upcoming afternoons and late evenings, especially on weekends. I don't know what to do and how to make myself busy all time on gym, otherwise I'll ruin my body either way. Can you please share your general routines during your whole days and how to proberly avoid triggers and dealing with urges.