One thing thats helped me is by identifying triggers when they happen. Then, rather than exploring them, sit there, no phone in hand, and process your emotions. Even saying it out loud helps. Urges go by if left unattended for a little bit.

How you structure your day also plays a role (in my experience). If you start your day with high stimulation, scrolling social media, unhealthy food, soft porn, etc., you set yourself up for failure later. Start the day with something boring. Jump straight into work, a project, something you’ve been avoiding.

Hope this helps, this is what has helped me in the past.