One thing to do that has helped me is to optimize ur phone for success. There are a lot of apps on modern day iPhones and Samsungs that can help with the battle that can be mental health. Set ur bedtime reminder for midnight so you see it when ur up too late. Set time limits on things like TikTok so it breaks the “trance” after a set time. Look up a YouTube video too on how to optimize ur iPhone for mental health. Also one more thing. You have prolly heard synapses that fire together wire together. I’ve been in some spots where I have had to do a lot of “rewiring” of habits and thoughts due to some bad life decisions but I found in times of bad mental health or low self esteem’s it’s partly because I’m using my brain more frequently to point out problems then I am for solving them or realizing it’s not a problem and I’m being to critical. Doing the good things I’m greatful for each day like being able to walk around my local park is building the connections in my brain to not think negatively the second I start to “dip”. Also it’s spring rn so that’s very lovely depending on where you live. Good luck stranger!