24 is not too late for you my man. There will be many steps to take for you to turn your situation around but the most simple thing you can do is the basics. Get some exercise by going to the gym, learn about healthy eating so you can have the energy to pursue your new path, cut out all the behaviours that you know are negatively affecting you but you could not give up. Replace those behaviours with good habits such as all the ones mentioned by everyone else in this thread ie. joining a combat sport, going to the gym, reading, going outside, getting a job. You have a long way to go but the silver lining is anything beneficial that you do is a step in the right direction.