there is no easy formula for breaking a bad habit – especially one that has given you so much grief in the past – stop looking for an easy formula – obviously it is a tough habit to break- and it does not make you happy – i think you have to come to terms with the fact that you are the master and the habit is not –
so now – take advantage of everybody’s advice – and Prepare Yourself – you are AT WAR.
1)get rid of the ability to do the habit – get rid of the cookies – the books, program your computer to turn off automatically after whatever time your limit should be-
2)visualize what you will do when temptation hits –
– i will repeat these 10 catch phrases – i will look at my list
– i will remember how i feel afterwards, etc. etc.
3)realize what a great accomplishment it will be when you can say – 1 month ok, 1 year ok, 5 years ok etc.
4)Distract yourself – get busy, get involved, help someone…..
5)find reasons why your bad habit is offensive – (i had so much trouble stopping to bite my nails – even on shabbos i’m embarrassed to say) and then i heard someone say that chewing on your nails is like eating neveilah) and i couldn’t get rid of my nails – so i kept on thinking neveilah, neveilah…… and i stopped
6)if you slip – you can’t beat up on yourself, just start again – if you focus on the failure you will not be able to start up again – but if you remember that you were successful for x times, you can focus on the success. It’s a great success – it is hard to break a habit.
sorry if this is more than you want……. you sound like a great guy – hang in there!