Horrible Phone/Internet Addiction

I’m really struggling with day to day stuff. I can’t even take a shower, clean my room, do my laundry like I used to, and I get like 4-5 hours of sleep each night because my eyes are glued to the phone. I used to run everyday because I was on the cross country team, and now the mere thought of putting my running shoes on doesn’t even cross my mind. I recently started college and I don’t even study for exams, and my course registration begins tomorrow and I haven’t even thought about what classes to take next quarter because of my addiction. I think this all started when COVID hit, because my school sent us all home for virtual learning and I’ve been cut off from adequate socialization and other environments where I can’t rely on my phone to get mental stimulation. I just feel so miserably guilty because I’m aware that I’m wasting my time, but everyday I can’t help but go through the same cycle of addiction and guilt. Does anyone have any advice? I would really appreciate it.