Dude... You've got to be happy with yourself, and quiting "cold turkey" really doesn't work in this instance.

Moderation is key, so don't be so hard on yourself. Just set a timer, and make a list of things you need to do. After you've accomplished your task, you can reward yourself.

I'm in a similar situation, as I'm studying for an IT related certification exam. Here's a rough idea of what I do on the daily.

1.) Exam prep, Re-read (skim) previous chapter points from yesterday. 5-7 min.

2.) Exam prep, Start new chapter reading and notes. 30-45 min.

3.) Mental Health Break, (take a walk, or other light physical activity) 15-20 min.

4.) Physical Exam Practice, 45-90 minutes.

5.) Break/Lunch, 80 min. This is where I grab a match & eat lunch. I'm really into Hell Let Loose, and Red Dead Online right now... So I'll allow myself to do one match in HLL, or two-three bounty hunting missions in RDO.

6.) Continue Physical Exam Practice/Theory, 90 min.

7.) Unplug Break, 60 minutes. This one is important, I get away from all screens to avoid eye fatigue. However, I might take the opportunity to read a physical book (instead of a screen).

8.) Plan for tomorrow session, 10-15 mins. Preview of stuff to come, or bullet points, etc.

9.) Done for the day. Do what I want/need.

Hope this helps...