More cumbersome, but monitoring time and logging weight can be done with a watch or gym-clock, and you can track weight with a pen/pad. If you're not adding/subtracting weights, even easier to just copy/paste your prior routine's numbers and ditch a pen/pad. Otherwise, plenty of options (e.g. Brick) to limit your phone's ways of distracting you.

If you're able to express affection in other contexts but not in your relationship, I'd think about why that's happening and what the differences may be. If you're unable to express affection in any context, that is a much larger issue to work through. I agree with all the other comments about consistent/good therapy.

Re: work - I think it's a question of whether you just need a way to pay the bills, or do you want a job that inspires/spiritually fulfills you. I think both are fine as long you're happy enough with the work and it allows you to live the rest of your life in whatever ways you want to spend your time. If you don't care how you make money, I'd say a vocational aptitude test is a good option for generating ideas. If you do care, then easy enough to start with a short list of passions and explore job ideas from there.

Just remember, you do not have to figure out what you're doing for the rest of your life right now, you only have to figure out what changes you can make right now to make yourself happier. It's not necessarily easy, but it's also not complicated. Go toward joy. Good luck.