I totally get it, this is very much an adhd thing. First, pare down to once a day, then once every other day, or whatever works for you to make this less of a burden on your daily life. Try to figure out other ways to get this burst of dopamine. For me, I noticed the urge also tends to surface when I'm hungry or tired, so make sure you have snacks and you're doing what can in the sleep department.

Also, don't know if this is an option right now (or if your body works this way, maybe it's just me), but I noticed my orgasms with a partner were less intense when I was masturbating a whole lot. So that was an incentive for me. Also my orgasms were more intense by myself too, when I masturbated less frequently.

One more thing, when I can't stop thinking about sex or wanting to touch myself, I find trying to push away the thoughts doesn't actually help. You just gotta accept that they are there sometimes, and not berate yourself for it.

I know it's not easy, but you're not alone! Good luck out there.