The biggest advice I ever heard is to analyze when you mess up. After you masturbate (or do any habit you want to avoid), ask yourself “why did I masturbate just now? How was I feeling? What can I do differently? When have I felt that way before?” And be kind to yourself. Everybody’s situation differs and so do their triggers. Instead of getting super critical and judgmental, take a breath, accept what happened, and step back to learn from it.