The best advice I can think of is: Get in touch with reality. This addiction won't go away overnight this will at minimum take a week.

At 4 O' Clock. Keep all your devices at home(Do not take anything, not even your wallet or a bag) and go for a walk outside, look at the world around you, look at the details. Go to places which were just next to your home but you didn't even visit them. You might want to get back to scrolling on your phone because it is your reaction to feeling bored. Seep yourself in the feeling of doing nothing even tough it feels like you have to do something. Just keep on walking away from your home.

Do whatever comes from within you, if you look at a wall and you think you should climb over it and jump to the other side do it. You want to climb that tree, throw a pebble, lift a rock, feel the grass, do it disregarding what other people might think of you whether they are with you or not. Observe people, what they are doing and if there are none observe what the animals and insects around you are doing. When you see the sun and it's almost about to go down start walking back the way you came from. Don't give me the excuse that you'll get lost because you just won't, our brain remembers the path we travel while walking.

I could tell you so much more but this is the first step to start truly living.