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Sounds like any other addiction like drugs or videogames, you’re just like the rest of us—addicted to escapism.
Unless you can get your rocks off reading instruction manuals, in which case IDK what to tell you. There’s worse habits than reading. Maybe join a book club so you can do some socializing too and not turn into a weird loner readinghermit
I'm not addicted to escapism though; none of my books have escapist material in it.
I don't know the answer, but I'm hoping another comment will! For a friend...
You have a friend that has the same problem?
Alright I confess! It was ME! 
...Okay.
I feel like I'd replace 3 problems if if I were addicted to reading. What do you even want to do instead? What are you missing out on? Opportunities to explore narratives and expand your mind seem like what I'm missing out on when I do an escapism. To that point, what if you just ask yourself these questions and simply make an effort to obtain that which you feel you're lacking. You'll fall down a rabbit hole and, viola! Your life situation has changed before you know it. Less time for reading, more time with some other responsibility that you chose.
Sounds good! This really helps and is actually detailed. I needed this encouragement and know-how. Yes, rabbit-holes could help me in the end.
Do things requiring both of your hands instead.
If you're touching grass you can't read a book
That's a good point.
pick chores you want to do instead. It's not gratifying at all and really sucks but making the decision of whether I want to read a book or do chores before I reach the time of decision has helped me get chores done. It doesnt work great though, it passes the bar of "better than nothing" but thats about it.
Download some audio books (on the high seas) and listen to books while doing chores.
chores
you want to do
These are opposites
Reading contest at work will end on Friday. HR is sure to ask why I'm reading like, books about revolution and guerilla tactics, lol
Bwahahahahahaha!