Cognitive behavioral therapy. Thoughts affect feelings affect behavior affect thoughts, in a circle. You have to break the circle. If a negative thought creeps in, don't let it swell into negative feelings, skip to a positive behavior. Positive behaviors are the easiest to achieve because you can physically control your body where sometimes you feel like you can't control your mind. You have to force yourself into action and make something good happen. Fix any problem in your life or something nearby that you are capable of. Get back out there. There are disabled athletes, and it sounds like you are missing out on something you love. I micro dose psilocybin and have used it sparingly since I took my first ever psychedelic 6 months ago which cured my major depression for months following my heroic dose. It sounds like not only are you aware that neet behavior is life damaging, but you know it isn't good for you. I can't enjoy alcohol because I have programmed my brain that it makes me sick and sad. I used to black out drunk every night, but I haven't drank in a long time. PMO is mostly dangerous because it wires your dopamine system to quick release with bright images of new women. It's not a good fit. Use your imagination and only do it once a day. It's easier after a week. If you are playing games, make it useful and keep a balance. Try to use it as a social catalyst for meeting local people. YouTube can be useful. It sounds like you need to figure out how to get some athletics going and a new project that you can learn from YouTube and maybe build something. Improve these 7 things every day, sleep, diet, work, exercise, study, social, and passion. Good luck brother and let me know if I can help.