Hello See too much of anything  is harmful,be it use of mobile just scrolling down the timelines or watching porn both.you should check on your triggers.make use of your time effectively,get into a habit of learning any one new thing everyday.invest your energy in it.it can be as small as a new phrase or cooking anything that keeps you busy. Your subconscious mind will always tell you to stop watching or using the phone and do something worthy if you listen to it wisely.dont force your self to not watch just get involve in something  else.