Hi – I’m totally the same as you. My habit doesn’t stop my kids or wife having a good life, but it’s just got to the point it’s a regular part of my life. It’s stupid, I know that and sounds like you do, but it’s so easy to get hold of and loads of people do it ! I’d love to say something really insightful, but for me, I genuinely think it won’t stop until I hit a point when I think it has to (this isn’t what I want but I’m being honest )!
Hope you are ok and keep the updates going as it helps and it helps me!