How to stop doom scroolling and bed rotting?

My productivity and social relationships suffer because it's difficult to do anything bedside work. I proctastinate things that aren't urgent and do them just when are urgent. If I don't go out for a couple of days or interract with people, I stop being used to this and I can spend days and days in my room, doing nothing. It also has and impact on my motivation. I have a will to do things, but in my head. When I have to act, there is a totally another story.

How can I improve and be better? What works for you? Any tips to get out of bed/phone and do things?