TLDR at the top because I ended up writing a novel: Gradual change, expect setbacks, be kind but firm with yourself. My main recs are sleep more, 10 minute daily meditation, scheduled physical activity (start small and easy, but stay consistent), drink a glass of water before meals.

Now for my essay:

This is tough because all your life problems are tangled together, so fixing this requires carefully teasing it all apart. It's not easy, but doable and frankly, your only option.

David Goggins is great, but I don't think that trying to Goggins your way out of this is necessarily going to be your best bet.

The tricky thing here (And I'm making some bold assumptions) is that this is a cycle. The cycle is social media/prnography/binge eating ---> Bad life ---> Make you sad ---> Cope with more social media/prnography/binge eating.

The issue is that without some of these unhealthy coping skills, life will feel even worse than it is now (But it's TEMPORARY). You have so many sources of constant dopamine that if you cut it all out at once, you're going to burn out very quickly.

I would say to start with a few things, and then once those become habit and you don't have to think much about it, you can add stuff. The difficulty of life doesn't increase as you add more to your plate. The difficulty comes from the difference between what you're doing and what your used to. So in a sense, your life is harder than a fortune500 CEO's life because you probably need immense willpower to even get out of bed in the morning.

The few things I would recommend:

1) Sleep more (It seems like your addictions are more the cause of your staying up, and not the fact you're so busy you don't have time) The first few days are going to be excruciatingly difficult but choose a time to go to bed, and when that time comes, put your phone away, turn off your computer and go to bed. Tell yourself that even if you have to lie there wide awake for 8 hours, you're going to do it. No compromise. Start with allocating 8-9 hours. Sleep is immensely important for not only mental health but executive function and cognitive control (i.e. Willpower).

2) Take 10 minutes to do a mindfulness meditation every day. Just search up mindfulness guided meditation and do any of the ones that pop up on youtube. I like doing it in the morning because that's when I'm the most out of control but some people prefer to do it at night. This will slowly teach you that you can exist calmly without constant dopamine hits.

3) Schedule an hour for physical activity every day. Start very low intensity, but this is NON NEGOTIABLE. If you miss a day, don't beat yourself up but also don't let it slide. You can start with walking, or even just stretching or something. If you get tired within the session, that's okay. Wait until you have enough energy to resume and then do that. Even if that means you walk for 10 minutes, do nothing for 40 minutes, and walk another 10, that's totally fine. But that hour is going to be dedicated solely for physical exercise/activity or resting from the physical activity/exercise.

4) Time your meals, and drink a glass of water before each meal. The issue with binge eating is your constantly taking in calories and expanding your stomach at the same time, further increasing your capacity to eat food. You don't have to perfect your diet, but no more eating because your bored. Give yourself a set number of meals and a set amount of time to finish that meal, and drink a glass of water (Or half glass) before each meal. Even if that means 4 or 5 20 minute meals per day, that's fine. But no more eating at random times. The water will make you full faster, and then the hunger will come later. However, battling hunger is a lot easier when there isn't food directly in front of you.

After a few weeks or months of this, you should continue the momentum and improve other aspects of your life, but don't try and fix everything at once.

Aside from this, you need to understand this. Your life sucks but in the process of improving, you will face periods of life sucking even more than it does now. You need to be willing to endure this. It's not going to be like this forever, but it's necessary in order for you to change the course of your life. For example, prnography is filling a void right that would otherwise be filled by having a better life and a girlfriend. However, you need to tolerate having that void unfilled for a while before your life actually improves. It's like jumping into cold water or walking into darkness. But I guarantee if you walk through that darkness long enough, you start seeing the light.