The good news is that you're still "on" 10% of your time. For some people, that's zero. Also, the fact that your interests and motivations have changed (i.e. yo

The good news is that you're still "on" 10% of your time. For some people, that's zero. Also, the fact that your interests and motivations have changed (i.e. you don't like to message randoms anymore) is nothing bad. That just happens as you get older. You start to appreciate quality and detest quantity/complexity. At least, that's how you'll be if you're like me (but I'm a curmudgeon at the relatively young age of 30). Stop smoking the pot. It isn't good for you. The amotivational effect is real. It doesn't happen to everyone, but I think most frequent pot users have lost quite a bit of their sharpness. Maybe 70%? Some people can take ridiculous amounts of drugs and keep their sharpness and motivation, but it doesn't sound like you're one of them. Sorry. Stop feeling "depressed for wasting another day". You went to your job, performed well, and got paid, right? Then you didn't waste a day. You shot par. You did what you needed to do. There are a lot of people out there for whom par is a struggle. Make good choices (start working out, look for a better job, stop using drugs if you can't handle them) and the birdies will come-- infrequently at first, with more over time. It won't happen quickly, just like you didn't lose motivation quickly. The one self-help schema to which I subscribe is the Principle of Moderate Change. Too small a change will not get past the threshold of day-to-day noise and you'll make no real progress. Too big a change will exhaust you or be short-lived. Change one thing to a moderate degree. Pot you can probably give up outright. Reddit is harder. Internet addiction is nasty for the same reason food addiction is so hard for people to kick-- it's something you have to do, it's a good thing, and the problem is too much. That, I've realized, is why it's so hard for overweight people to stop "abusing" food: their problem "drug" is something that they need (in somewhat lesser amounts) every day. For Internet addiction, the Moderate Change might be to limit Reddit to specific hours, or just to mandate periodic breaks and reflection (like the Pomodoro technique). Time-wasting produces its own (worthless) flow state, which is why I think that internet addiction issues are mostly anxiety disorders. It's useful to find a way to stick to something that'll help you break that time-waste flow.