How to combine working w/ the model and using the Urge Jar

I’m trying to plan time to make the most of Scholars each day and week, and I’m not sure how to incorporate using the model and doing the six step Urge Jar process. How does using the model come into play when my goals are to loose weight by making more nutritious choices, drinking less, and excising more. There are currently no coaching calls available for the first two weeks of May, so hoping this is the place to get help. I have been working two jobs for the last 8 months, which involved long days, and working on weekends as well, exhaustion and constantly feeling overwhelmed. Quit one, and ready and able to focus on new habits and having the time to accomplish my goals.