i am sorry if i sound greedy or privilidged, but..

The first step is becoming aware of your daydreaming; your triggers, what you feel when you daydream, what the general themes of your daydreams are, and what you feel after you daydream.

Many of us use MD has a coping mechanism and over time, instead of only using it when we're feeling very overwhelmed (like non-MDers do), we begin to use it to escape whenever we feel much of any emotion, pleasant or unpleasant. Learning to sit with your emotions and the urge to daydream is very important, as is cultivating other, healthier coping skills that you can rely on instead of relying only on daydreaming.

I find using a timer helps, especially when I have things that I need to do.