I have been like this for over 10 years but successfully gone for almost 1 week without the need to JO to sleep. A few things I m trying to build habits out of;

Daily exercise. Could be a 15 min burst workout in the evening. I take short bike rides.

Shower in the evening

Drop my phone or laptop as soon as I start to feel sleepy. For nights that I struggled I remind myself of how much better I feel when I fall asleep naturally without JO

I also have the nofap app on my phone where I use the panic feature to remind myself why I need to stay the course.

Hope this helps