My advice to younger people with ADHD is to force yourself away from the compulsion. Very hard I know. You need to recognize and internalize

This is the first part of the Stoic, and habit breaking, approach.

The second part is to ignore your rationalization in favor of indulging yourself “just this once,” which might be just as hard as the first part.

One thing I try is to move away from the distraction and attempt to reset my brain to focus on the what’s important.