I'd like to share with you two hacks that are the only hacks that helped me battle this condition.

A) Whenever I'm obsessively surfing the internet, I tell myself that I'll just put my phone or computer away in a minute and do whatever I need to do. This plan fails 99/100 times. The only thing that helps to take all devices and shut them off (important for symbolic reasons). And then ideally put them out of sight. Then meditate for 10-20 minutes. This is the only thing that helps me bring clarity and ends this racing stream of never ending thoughts and emotions. Please do not fool yourself that you can do it without an incisive intervention (such as meditation) that seperates your useless ruminating/surfing from the thing you want to get one. There has to be an intermediate step between both.

B) "Dopaminize" the activity. What i mean by this is to put bluetooth in hear headphones on and then put on an interesting podcast that goes for ideally at least half an hour or longer. Absent regulatory mechanisms like meditation (or other meditative practices) - this is the only hack that works for me to get off my ass and get house work done. I consider this "cheating" and it's not as effective as the first one as the first one has the advantage of bringing peace into your mind.