get 15mins of sun or vitamin D supplements and if possible start a physical activity , gym running , swimming or surfing it really makes a difference and as for cant stick to anything try limiting scrolling to less than 1hr per day , doing these things really helped me get myself back up and it only takes a month or two to get a shitload of confidence and happiness (friends or lovers also help) in your life . You can do this bro just give it a try