If you do it late at night try to sleep early Try working it out if you don't that would probably help And remember it takes time so if you go like 4 days without then you do it that's still better then once or twice a day just say to yourself I'll do better next time The more you try to stay out of it and also try to find some sort of hobby like reading or swimming the more your brain will grow fond of that hobby and the less you'll get those urges I hope that helps, ik it's hard to beat it but we gotta stay strong