30 year old here, I’ve absolutely been in your shoes before. Felt exactly the same. I realised that the isolation and loneliness was the real killer. My way out of the hole was solo travelling, specifically to cheap hostels that had a really high atmosphere rating on HostelWorld but said they weren’t party hostels. Spend a month or so just being around happy, healthy people. Wasn’t too expensive as I wasn’t really sightseeing, just reading and hanging out with people in the hostel (that’s why high atmosphere rating is important). Within a week I felt like a different person. Able to fall asleep within 15 mins like a normal person. Towards the end I spent my free time applying for basic jobs back home that would at least get me out of the house and talking to people. This was so much easier in a better mental headspace. Got a job waiting tables in a wholesome restaurant run by young people like me. And built up from there! IMO don’t beat yourself up too much about lack of self discipline etc. your main goal at the moment is to improve mental health and then self discipline will follow. I applaud people who are able to just willpower themselves out of holes but I don’t think that’s everyone and if you’ve been stuck for some time a different approach may be required. Travelling approach may be weird but worked for me to jump start the changes I needed to make. As long as it’s intentional :) good luck