How to Fight Internet Addiction?

I have this problem too, other than the porn thing, which I would suggest you avoid looking at because it'll desensitize you like a drug habit which is no good.

Strategies are tough.. logically, we all know what needs to be done. Follow-through is the hard part. It's easier when there is someone there saying do this, do that.. but when you don't have that governor it's all on yourself to do and it can be tough to recognize yourself or manage yourself. It's what's needed, but it is tough for sure so instead of trying to do everything all at once, you should do things in bite-size chunks instead.. maybe even on a timer..

Progress is incremental, not all at once.

Get a dumb phone. Carry a real book you like and read it --not a kindle or such. Read it when you get bored. If you need a laptop use it for work only otherwise get a desktop that's outside your bedroom. Remember to read the book instead of the web. Cannot read anymore, too much, walk to the store and get your groceries or clean your home or plan a project or take a walk or,or, or, anything constructive but the internet. Make a list of things you like or want to try.

Do it soon. Otherwise, you can, and likely, lose your future by getting sucked into the web and show nothing for it.

The difference that ADHD meds made in my life: Effort finally led to results.

Before I'd throw will and habit-making-changes at compulsions (like posting for hours) but it never really got better. When I went on Adderall, I gained critical control over my thinking. I could direct myself where I needed to be and didn't need to struggle every second with it.

I later realized that control belonged in my hands all along but it had been stolen by cognitive issues.

I do not know that this is your answer. It was absolutely mine tho.

Read a book! Would you/do you enjoy any specific genres?

How much do you exercise? Even if you walk around the block, that's awesome. Try to challenge yourself if you don't, start with 1 mile, then 2, etc. to the point where you feel it's as far as you can go.

I wouldn't get rid of your laptop since you need it for job hunting, but you could get a dumb phone.

What other hobbies do you have? If none, what kind of facilities/3rd places are near you to facilitate hobbies? Are you rural, suburban, or urban?

Turn your screen so it faces your office door or towards your co-workers. If it is on your phone at work, stop using the phone or just use the phone in the hallway. When you are at your desk/computer work.

- Find a way to make it impossible to do the things you're trying to avoid. For Apple products setup Screen Time and give someone else the passcode. I'm sure there are solutions for other OSes out there

- Practice self denial and doing things that hurt, such as fasting and cold exposure (like a cold shower or cold bath). These are good for people in general. I'm not sure how universal this is but doing these things gives me an incredible sense of accomplishment which makes it easier to do other difficult things that I want to do but otherwise avoid

Good luck, these things are designed to be addictive and our biology has not caught up to give us sufficient built-in resistances. This stuff is very difficult, and kudos for reaching out! You can do this!