I'm the same way. I literally spent 8 hours at work yesterday on the internet, not working. When I'm not at work I'm constantly on my phone on the internet. Yesterday my counselor suggested I start small - I put down the phone and turn it off for 30 min, then give myself permission to check it for 5 min. Then work up to 45 min, an hour, 2 hours, 4 hours, etc. Same with being on the internet at work - literally set a time limit that I can't be on it and then have a short set amount of time that I can check in, but limit it to just that amount of time. I'm terrified to try it but I know I have to start somewhere and nothing will change if I don't change my behavior.

Good luck!