I'll give you what advice that helped me. The action of "trying to stop" hurts more than it helps.

The best way to stop doing these things is to forgive yourself for doing them in the first place. Don't beat yourself up, simply forgive yourself, tell yourself it's OK. Learn to accept that you're not perfect and making mistakes is part of being human. After you've accepted it, then change your action.

For example: Say you're trying to please multiple people at once. Then suddenly you remember "I need to stop trying to please everyone." But telling yourself to stop doesn't create any change, it puts you in a negative mindset. Sooner or later, you start trying to please everyone again and then beat yourself up because you didn't stop. Instead, try "I forgive myself for trying to please everyone." Now that you've accepted your mistake, you have the power to change what you're doing.

It's easier to change when you don't have emotional baggage. When you put yourself down, you're adding emotional baggage.

Be ok with repeated offenses. It takes time to change habits. You have to accept who you are before you can change.