Get up go pee
Do not go back to bed.
Do not check phone or internet until afternoon.
Have a drink.
Look outside, weather nice, have drink out there.
Take shower.
If you don't have a job to go to, get one! Doesn't matter what you do or what it pays, just get or have one.
Create a life for yourself outside the internet. Years back I was addicted to the internet. It almost ruined me life and it made me very introverted. Now days I spend an hour or so per day on the net. I only use it at home on my computer. My phone is for text and calls only. Once I did that, in time, I found other thing to do to occupy my time.
I started going out more, meeting people and just living in the real world.
Try it sometime.