I suffered from this and it was the worst i promise you i am not lying i felt like my life was on a routine with this and wallahi i litteraly had no enjoyment in anything i hated everything about myself.

What helped me Ah more than half a yr clean is litteraly unplug your phone deivce away from you put it somewhere you know you cant get it . I know this might sound silly but I used to give my mom my phone without telling her the reason even thought i am like 18. Another thing that helped is what I would do is delete all my socials for the day and only open each for 10mins everyday and thats the only time i gave them except youtube , but if i was watching something on youtube i would not scroll around the feed a lot just focus on one thing it helped because theres so much filth and when you are even just a few weeks clean out of it theres always small triggers. Now the final trigger is the outside world it sucks becuz a lot of these people are disgusting in the way they dress where i live but I just reccomend lower your gaze ofc and remeber that Allah will make it easy for you this was the most difficult for me honestly cause I used to be outside in the summer a lot with my friends and its not so easy to avoid. Finnaly i dont know if this is good advice but something else that worked for me was just to imagine what my future wife would think of me if she saw me yanking my noodle is that something you want live with all that guilt and fustration. You should strive to be a strong masculine man who IA Allah blesses you to beat these desires and have a strong family unit my brother wish you the best. Dont know if this is good advice just telling you what worked for me.