You got really cool support from Adrian!
I know many other people on this forum have overcome marijuana addiction and they will probably share on this thread in time to come.
Re-programming yourself to stop an addiction is going to take time and constant, consistent effort of re-directing yourself. So, what you saw is that around 7pm you want to smoke - this is a cool 'red flag' for you because now you can prepare yourself for what is to come. When you have thoughts/backchat that persuade you to smoke simply direct yourself to do something physical to keep yourself busy as Adrian suggested, and repeat this again and again until when 7pm hits those voices will be so small you can just brush them away. It will be difficult, but if you stick to it eventually it will become easier for you. It's more of making a decision and sticking to it. I suggest not to put a time limit expecting when to completely change from this point but from what I read it usually takes about 21 days to stop a habit.
As for the arms falling asleep, I notice this happens to me when I am in extreme anxiety/panic, so calming down definitely assisted me with the tingling in the arms to stop. I am walking out of a nasty pattern of reacting to pains and sensations happening to my body, and I've been finding that calming down and bringing myself back to a stable, slow breathing assists with taking things one at a time and looking to see what may have caused the points.
I get off work and have nothing to do and I don't want to just chill and relax I want to smoke and feel good that I had a good day at work or if ive had a bad day at work I smoke relax and help me release all the attention I had at work with another worker I really want to quit I see what good comes along if I quit but jet I do it if there is theres any point you see I missed anything plz hep ty.
I have never smoked, but I do know that it can be relaxing, so finding other activities instead of smoking to relax may assist, but will probably take time to get into a new pattern. I use a salt inhaler when I have allergies, it's a natural, drug-free inhaler filled with Himalayan salt and essential oils and can possibly be a bridge for you with smoking.