Step Off Plan

I’ve been watching porn and masturbating since like age 12 — 35+ years. That long getting used to that kick of dopamine to unhealthily cope with stress / relax / fall asleep / wake up… have some part of my day where I escape. Sad… but it’s where I am. I’ve been off porn websites for 5 days… but still masturbate and watch basically-pornographic movie scenes or have pornographic thoughts while masturbating. (1-2x per day) Any advice on stopping cold turkey or phasing off it by like going from 2-5x a day to 1x a day // then every other day… and slowly move off that way or people recommend hard stop and suffering? Any resources that can tell me how long it will hurt? Right now have the weight of the world on my shoulders between stress/pressure at work, home, finances… adding in quitting this habit/addiction seems too much to handle.