I fapped 20 times today and I'm too addicted

I literally fapped 20 times today. I was in the office and thought about a coworker and then fapped. Then I drank water and saw a girl on instagram while scrolling and fapped. I even fapped after a work meeting. I have problems. I literally lost all motivation at the middle of the day and I don't know what to do. How do I stop this?