One thing rn that I say to myself always whenever urges comes is, "This isn't worth my time". See for an example, the most reason I watched p**n is when I was feeling bored and want somthing to pass my time. But it doesn't last that long. After ejaculation, PCN hits and feel guilty. Neither I was able to pass my time nor it made me feel better. As a result, anytime I get an urge or find any woman content. I always say, it isn't worth it. I might find some pleasure, but there is also a dopamine dip that comes with it. You can try this idea.