I need strategies this year

To put it bluntly, I’m a lonely no life loser who stays at home all day in his phone. I’ve had an addiction since 2023, I only made it through 11 days 2023 and 13 days 2024. I really don’t know if I’ll be able to make it that far this year though. I feel like it’s getting worse, literally anything can trigger me and cause me to fail. I’m not getting any urges at the moment, but they always come at the most random times. I’ll take any advice I can try, anything you think could help me at least make it further than my last two attempts at this challenge.