Phone and laptop addiction

Im unemployed and trying to find a freelance thing for now so im working on my basic web development- and design skills but my addiction to the internet and short attention span makes it hard.
I keep getting pointed out to me by my mom that I never put my phone away which is true. I carry it with me for no reason often like I carry it with me into the kitchen in my hand even though im not using it and I scroll obsessively on instagram and facebook, I get bored so I stalk peoples profiles and feel frustrated when they havent updated in a while so I have nothing to look at and I read gossip boards and feel frustrated when they arent active enough. I think its because im depressed as ive been told in therapy years ago that I am as well as depression sort of running in my family, and because of my short attention span. I cant imagine myself doing anything else and I dont see the point being unemployed and not having anything else to do and such the depression increases and I keep scrolling to talk my mind of it.
Now the tricky part is I still need to use the internet... I need to use it to brush up on my knowledge that could land me jobs if im lucky, I need it to keep applying for jobs and I need it to stay in touch with the few people I talk to. So how can I set a boundry?
I used to read a lot but my attention span has only shortened over the years... I guess I could work on it but the internet will still be there tempting me all the time... The hardest thing to put away is my phone. I cant even handle it running out of battery even though im on my laptop, sometimes I scroll instagram while having it open on my laptop at the same TIME! My brain is dead. Halp