This is how we can change and get rid of any addiction (at least it helped for me) to replace them by healthier non spiral solutions, like friends and work.
Simply by the power of noticing.
Sometimes we should write things down. A journal, because otherwise do you even know what you did last week?
Do you even know if you’re living the life you want and not someone else’s which you inherited? (Your past self).
So make systems that help you. Something that logs your addictions, not to break them from that, but from reason alone. To break the illusion that they truly help when what helps more is giving time to yourself. They do help in the short term. But they shouldn’t stick in a balanced lifestyle if they haven’t been chosen.