How to quit mast**bation?

I'm literally trapped in this shit like I've goals but I never workout, I watch the whole day laptop instead of watching study lectures and then after 2-3 days my urges gets bigger and bigger then I do and this cycle has been repeating from around 2 years and I started this 4 years ago.

What should I do now it has made me worse and hurdled much, I regret wasting so many opportunities procrastinating and what not... I'm doomed..