How do I resist the urge to maladaptive daydream?

I've been a maladaptive daydreamer for basically as long as I can remember, and I've been trying to quit for maybe a year now? Daydreaming takes away from my life, makes me less productive, and feel bad about myself; since I literally spend my entire day daydreaming. I've found it's gotten worse. I used to be able to make it 3 days without daydreaming, now that seems impossible. I can't get past one day without daydreaming, I feel like I physically can't. No matter how much I want to stop, it's like I can't tell myself no. When I feel the urge to daydream, it's like I can't say no; it's all I wanna do and nothing's more interesting than daydreaming. I daydream mostly to music, as well as to porn. More specifically audio porn. Forward, maybe a bit too much lol, but I want to share my side a bit more. I want to start by saying that I have no issues with porn, the only reason I put audio porn here, is because I find it's something I REALLY crave to daydream to. It's intimate, and itches a lot of my maladaptive daydreaming spots. I'm not going to quit porn completely, because other than the fact that I daydream to audio porn a lot, I have no problems with it. But i probably will quit audio porn, since it triggers me to daydream. The problem is, don't know how to quit. I've started daydreaming for more hours a day (I think I went 8 hours straight a few days ago?), and the cravings have become basically impossible to resist. I feel this incredible urge to listen to audio porn, and imagine I'm in it, since it makes me feel wanted or whatever. I want to stay in touch with my sexuality, and I believe masturbation (and even porn!) and such is healthy and normal for everyone who wants to, but I shouldn't watch audio porn if it triggers me to daydream. I rarely feel that urge to daydream to normal porn. But basically maladaptive daydreaming has taken over my life, genuinely it's killing me. I don't know how to stop it. I've been thinking of setting a timer for like, an hour everyday, and trying to do it that way, instead of trying to do it cold turkey. Idk, I just feel so helpless ngl. Can't get a physiatrist or anything like that rn, can't take medication, so idk what to do? Maladaptive Daydreaming sucks...