I think the first step is to admit you have a problem . . .
Actually, I started gradually cutting back. One year I decided I would not do any JV games and that was predicated on the fact that many coaches see you work their JV games label you as a JV official. Then I started reducing my Jr. High games. I limited myself to 12 then went to 8 - last year I did 2 dates and this year none. Just make the decision and go with it. I still end up with between 25 and 30 varsity dates and that's plenty.