i have not did any such thing since 1month (time i realized i am addicted).
its bad but what i did was.
take 5 min rest and think what you do, what you watch, why you watch, and why its bad.
after that open any ■■■■ site and watch thumb and the pain, fear on girl face.
if you ever get time visit some whore hubs and watch sadness behind those smiling faces.