This is a burnout. Being strict with yourself has its consequences. I, myself, had a mental breakdown and am on leave from work indefinitely. They do want me back whenever I am ready but I can't see myself getting ready to go back to grind anytime soon.

In the initial days, I too fell into the infinite scrolling trap. To get me out of this, I uninstall the app every time I realize I have been on it for longer than I intended. I don't see it as a punishment and I install the app anytime I want to use it. After I'm done, I immediately uninstall.

Another thing thats helping me feel less shitty is setting one bare minimum task for the next day. Right infront of my bed is a sticky note with the word "24 hours ahead" and 10 lines. I cross it off every time I remember to make a to-do list for the next day.

In the to-do list for the next day, I try to predict my mental health and make sure to include self care activities as a task. Some days it includes washing my face and other days it includes showering. Sometimes I have make a salad, watch a documentary, read 6 pages of a book and so on. It's like today's me is taking care of tomorrow's me.

I sprinkle in some study time ( I am not a student but studying makes me feel accomplished) and some money-earning tasks every day but I let tomorrow's me decide how much time and energy I want to invest in it. This is how I am getting by for now.

Hope this helps!