The idea of fixing things wholesale can be used as an excuse not to do anything, because the whole is so daunting. Instead, make incremental changes. Remove one thing that damages you, and make it stick for a month. When you are tempted (you will be) or stumble back into an old habit, remind yourself verbally that you are not a nigger and you can control yourself, even when it doesn't feel good.
And tbh you need a good head on your shoulders more than you need conpro.
Put your phone next to your bed when you're home and don't pick it up unless you get an actual phone call.
Don't use phone for anything that isn't phone.
Put away shorts/tiktok/etc. Accept the withdrawal the same way any other addict must to be their own man.
But... Without internet how will i even access the conpro?
And tbh you need a good head on your shoulders more than you need conpro.