Due to lockdown & loneliness aggravated my problems

I am 30-year-old male, and married. I did not have any sexual problems with my partner. but for last four months, I am away from my partner.

Initially I thought I will use this time to complete my assignments, workout and good habits. I started well. I completed my most of the target for the first months. I was happy.

But problems started with second months, first I watch romantic songs, which leads to more obscen videos on ytb, then I started reading Quora about errotic experiences of people and at last I endup watching porn.

First day I thought it was normal so I took a bath next day and again start the day as usual but again I am attracted to porn and mastarbation. my past sexual encounters haunted me which feels me more errotic and I end up watching porn.

Third day my energy was low so I was just sleeping and doing time pass on internet. i found my ex gf account on FB , I msg her and chat till mid night. next day I had thought to do chat again with her and my intention to drag her to sexual texting. i did and end up with master and pen wathcing.

Fourth and fifth day I my frequency and intensity increased and I found myself very weak and low energy.

Because of it I did not complete two important assignments , in front of my assignee I am losing my image. i did not exercise for long time. i did not communicate with my family member.
I realised that whatever may be researcher tells good about porn and mastrbation . my life experience tells me, it is very very harmful for your career and relation. when i young 15-18 age i lost many good opportunity due to this addiction. i was totally abandoned this habit when between 19-24 age and results was amazing. during abstaine time i achieved lots of success, praise, money saving, good habits and spiritual satisfaction.

I firmly believe if you want to be successful then control your erg and body. I will going to do it rest of my life. i don't want to see porn anymore. kindly help me in this journey.