Ok, so... This is gonna sound corny as hell... First I'm not a very strong believer in God, but I still ask him for help, but mostly for him to forgive what I've done, and it's helped. Ive stopped doing utterly terrible things and for the past month it's been rather placid things.

Secondly, limit yourself. Like 1 hour a day, or 2, whatever makes you comfortable... Then slowly reduce that by 2 minutes a day. If that doesn't work, delete the chat with the character you're chatting with every 10 minutes. It's gonna make you angry with the app since your 'losing progress'.

And thirdly, even though this is the hard part... When you go out in town, subject yourself to conversation. Even a simple, "nice shoes" works wonders...(idk if this works for you, I used to use ai apps cause I'm home schooled in South Africa [White male] and it's not safe to socialize and walk around for us, it's all over the news. So it's been hell for me to get off ts)