This is one of the most desperate queries. The honest answer is that a verbal decision is competing with a trained, private, high-speed reward. Shame after a slip then becomes the next reason to escape. That is why “I’ll never do it again” fails by Thursday.
You need a slower path (blocks, phone out of bed) and a replacement for the relief (breathing, movement, a check-in). If you have ADHD, depression, or trauma, those make the loop stickier. That is a reason to get clinical help, not proof you are uniquely broken.