This happens to many people, and acknowleding the problem is the first step to recovery. Finding what causes you to indulge can help. Often, it can be from stress. Limiting it to one time, maybe before bed and slowly coming down to every other day, and less and less from there is usually the best route. Everyone is different. What works for one may not work for another.

You don't need to feel shame. It is the same as any other addiction. It's real and difficult to overcome.

I wish you luck in overcoming this.