Starting today, advice?

Today is my first day. I have been trying for a while, just fapped this morning and looked stuff up and stumbled on this subreddit. A few questions:

• how do you "replace" fapping? Like when you have free time and feel the urge what do you do instead?
• And how do you get over that 5-6 day "hump" that seems to be insurmountable?

Thanks