need tips to quit fapping and pmo

hi all I am 15 years old I started fapping and pmo when I was like 6- or 7 years old back then I was not a good kid I was never home and was getting in trouble. My dad and mom got separated when I was maybe 4 or 5 years old I don't know it was maybe earlier then that. But after they got separated my dad moved away and I was living with my mom I saw him only a few times he would come and take me to eat ice cream or eat pizza and he would call my mom to ask her if I was home do he could talk to me but I has never home Because I was out with my friends everyday playing and the only time I would go to my house is if I had to eat some times I would stay out into 11pm my sister would come and tell me that my mom said to come home but I was having fun so I didn't come home so my mom would come to get me with a belt in front of my friends and would hit me in front of my friends. I was a bad kid back then until my father came and got took me into the United States of America when I was 8 about to be my 9 birthday and it change my life. I didn't know English or had friends and it was hard to find friends and learn English my dad Taught me the abcs which took alot to learn them. but when I was in the United states I forgot that I had ever fapped be for until I meet friend I had other friends but not one that lived close to me he would come to my house every other day and me and my stepbrother would go to his house too my stepbrother meet him first from his class my stepbrother was younger then me. someone day our friend came and showed us pmo and it was then that I remember that I used to do pmo and fapping so that day it all started over again i would watch and fap years went by and I heard of NoFap but it was hard I would do the nonut November. And fail now am on my 5 day of no nap I been watching alot of the conversations in this website so am asking you guys to give me some tips to quit pmo and fapping.
Thanks for reading.

 

thanks