Good question. 1. I will schedule my time in hourly chunks to keep busy throughout each day. Scheduled 'downtime' will be spent with my family or friends, or running errands outside of the house. I will minimise times where I am alone, tired and looking for entertainment as much as possible. 2. overwhelming urges will be dealt with by (a) seeking company (b) going outside or, if neither of these is possible/practical (c) cold shower. I will not browse the internet during urges, not even NF, as this can lead to relapse. 3. I will log my progress on my NF journal including my other goals as well such as weight loss, daily showers, etc. Every day I achieve my goals will make me more confident and more determined to continue on my journey.