Consiglio del giorno che ti può essere utile:
Every week pick 1 hour of your awake time that you will not do the thing your trying to quit. Each week add another hour. This makes it much less daunting. It's much easier to say “hey, I won't have any caffeine 9-10 this week” than quitting cold turkey. There is also no shame in doing the the thing during the other hours. This is about quitting slowly and removing that dependence. Over time you'll run out of hours and you'll naturally quit whatever you were doing.