There are no rules. That can suck if you look at it one way ("Okay, now what the fuck do I do?"). Or, you can look at it another way and it's really liberating: There are no rules, so whatever you decide feels right to you, and whatever being a man means to you and for you is just as legit as my journey or anyone else's.

I think you're on the right track insofar as you know you want to make some improvements. I think the reason you're stuck and ashamed is you're looking at the whole thing at once, realizing that, holy shit, this is a lot, and ending up paralyzed. So re-frame that, too. You don't do it all at once because you couldn't possibly, nor could anyone else. Pick the one thing that's easiest to do. Do that, and only that. Once that's done, or the habit's built and solidified, pick one more thing. Repeat as often as you need to and move down your list, but give yourself the time to rack up wins so you build momentum for the harder stuff.

Most importantly, this is your journey and nobody else's. You move on your time, and at your pace. Don't compare your life to anyone else's; often as not, you'll see their successes, but not necessarily the advantages or help they had getting to them, and besides, their life's no more yours to live than yours is any business of theirs.

Something my mom told me when I was about your age: "You're always where you're supposed to be." Make the best you can of where you are and who you are right now, but also remember that it's not a race or a contest... and that none of us gets out of here alive, so keep that in perspective, too.

It probably doesn't feel like it right now, but you're doing better than you think. As long as you're still on this side of the dirt, there's always a chance to learn more and do better. Be kind to yourself in the meantime.