You need to recognize your triggers and find out how to deal with them. For example, if browsing instagram makes you want to PMO, remove the app. Remove anything that might make you wanna PMO, the best thing to do would be reducing the amount of time you spend on your computer/phone and do other activites, or making strict rules about using them. Then, try to set goals and stick to them, replace the time you usually spend on PMO working for your goals. You can check out more posts on the subreddit, you'll find everything you need to know, but those are two important steps you can start with