Do you feel fulfilled using the internet?
Asking myself this all the time helped me cut dependency by a good amount. It started when I noticed that I went to sleep with the thought that I did nothing online that made me happy that day. And the next day, too. I noticed that the times that I was genuinely glad to be online came only once in a while. So you understand, it made sense to distance myself from the internets.
I am not someone who is able to do things by force, so this chain only faded over time. If you are able to, however, the process would probably be faster. In my case, I was consistent with remembering that there is no point for me to be doing something that isn't fun.
The shut-in life is safe, but I've been safe for so many years that it has become sickening. I've developed a tendency to do risky things recently because I have lost everything in life. My computer was the only thing I was clinging onto, and now I don't care about it.
I hope this helps. I can answer further questions if you have any. I feel your agony and you deserve to have help with it instead of hopelessly grappling at things in the dark, alone.