Why can't I quit an habit unless I'm severely punished?

I was addicted to a game for a year until I was banned for being toxic (the best thing that ever happened to me, I was extremely hooked) and had my Instagram and Facebook accounts deleted as well so I haven't used them in three years, but after what? Ten years of constant use?

I'd like to understand why severe punishment is what's effective for me. Why couldn't diminishing the habit be enough to just ease up on it a little and use it sparingly? I can't seem to work like that... I'm still waiting for the day to get banned from YouTube and the rest of the time-wasting stuff out there so I can finally be free and happy. I've been like this since I was a kid. I was addicted to video games and my mom had to take it away completely. I couldn't play in limited sessions.