Jim,
do have a think about these few things to help you along:
1. why do you do it?
The tell tale sign happens just before we slip.
For me its quite clear: loneliness, seeking achievement, boredom
2. Do you know this is a habit?
In the book "The power of habit", the author describes habit as :
cue- routine- reward
The problem with habits is that it is automatic with little decision making.
sometimes the habit is so strong that perceived reward kicks in before routine actually takes place.
However, just as we can form a PMO habit, we can also break a PMO habit by forming new creative ones to replace the old.
http://www.kimhartman.se/wp-content/uploads/2013/09/The-Power-of-Habit-Summary.pdf
Cravings come and go. But may persist if the environment doesnt change. Best is to get out of the house for a walk or go do something that requires focus and attention.
3. Greater goal and purpose
Set a strong long term goal with meaning.
I have an end Nov goal because I'll be flying out and I want to be mentally and physically prepared for that.
4. Bonus
M and P works like a vicious cycle. They breed and promote each other.
Cut one out and the other will quickly fade.
My cutting out of M has made me less interested in P
no access to P means no need to M
5. Lastly, if its not difficult or challenging, its not worthwhile.
Surfing P and/or getting an M is too easy.
The body knows it and wont reward us with actual feel good factors.
Go find something interesting and challenging to do !
Good luck and stay focused !