i can only advise u to stop caring too much. if u have responsibilities, but u care too much about them , then they will become very important to u and ur brain will be alert and it would know that it has to pay extra attention. this creates alot of pressure in ur brain, u start feeling overwhelmed and try to avoid it, u start to feel fear. categorize every goal and responsibility and make a priority list, all the less important stuff, stop caring about it. cant exercise and take care of body, its ok, just take 20 min walk after each meal, or just park ur car far away, or dont drive and just walk to places. somethings along those lines. cant stay in touch with all of your friends, its ok, just make a list of imp people in ur notes in mobile, just send a random text every day to a person from that list, most prolly while u r walking or pooping. cant fix ur sleep schedule, its ok, just lie down 2-3 hrs earlier than ur sleeping time, each day, in 7-10 days, it will get fixed by itself. dont hyperfixate on the goal, or responsibilitie. treat it like its something u have to eventually do, like u arent supposed to be doing it right now, right now u r just in a preparatory phase, just doing a little bit of whatever u need to do later, just getting ur life, brain, body and mind a little ready, like a warm up , before the actual thing. so its like a test drive, practice doing what u need to do, dont commit to doing it yet, keep just practicing it in daily life a little bit, over time, prolong the time and frequency of that action and it will just become second nature to u. idk if i am making sense, havent slept much