If you're serious about controlling your behavior, you will need to spend time thinking about and writing down the reasons you engage in this behavior. This way, if you find it hard to quit, you can read the paper and remember why you started trying in the first place. Sometimes, writing stuff down can also get the words you want to say out of your system without anybody criticizing you. What is it about music that draws you in so much that you find it hard to live without it? Maybe you find it hard to make friends or communicate, or maybe your music speaks the words you want to hear but can't bring yourself to say. Whatever the reason is, you need to become aware of the reasons you choose to engage in this behavior. Write the reason down on your paper. It could also be more than one reason––scribble them all down too. Becoming aware of your habit is extremely important in getting over it. Spend one day tracking your listening habits. Do this by making a note of when you start listening to music and when you stopped (e.g. started at 7:45 am and stopped at 10:30 am). Before you go to bed at night, add up the total number of hours.  In order to change, you will need to set goals about changing your behavior. It will be easier to set concrete goals if you know exactly how much time you spend listening to music. During the day you track your listening time, listen to music as you normally would. You can be even more accurate by tracking your listening habits over a few days. This may provide you with a more accurate picture.
اكتب بالورقة والقلم. اعرف لماذا تستمع للموسيقى. تعرف على عدد الساعات التي تستمع للموسيقى فيها يوميًا.