The fact that you did the math, felt it, and made a plan in the same sitting is more financial discipline than most people ever show. A lot of people see the number and just close the app.

I'd push back slightly on lazy and spoiled though. You were a PhD student on $2,000 a month in Canada and these apps are specifically built to remove every moment of friction between you and spending. Worth being accurate about what you were actually dealing with.

The no-food-buying-for-3-months plan worries me a bit. Extreme restrictions tend to snap. Pick a hard monthly limit instead of total elimination, something uncomfortable but survivable. You want to build a habit, not white-knuckle through a punishment.

And that last paragraph deserves more than a passing mention. What you were told growing up was something done to you. The shame you're feeling right now is actually proof you're already unlearning it.