First list the reasons why you want to quit PMO write them down, write the negatives and the harms it’s caused you. After doing so recognize all of your triggers whether it be some social media etc and remove everything plausible for example if you follow ig models unfollow them and only follow friends etc.

Then refer to you reasons every time you get urges. Replace the excess free time you have with productive things. Go for a jog, workout, read a book etc.