Next time you feel the urge, grab a book, leave your cell phone at home, and start walking to the cafe that is either nearest your shack or the one a little further. Don't worry about how long it takes you to get there. Chill there (hence book, or paper). Then walk home.
That is, let the urge pass by force. Don't give yourself on option. If any of this sounds like a formula for dealing with an addiction, it is. That's why I said cafe, not pub. Maybe on the walk you'll figure out why you're going overboard . . . something is missing and you're filling the hole (OK, a totally unintended pun!).
Take care, dude.