Stuck in a rut

What helps me is adding a couple healthy habits to the daily routine. The key is to do them religiously for at least a couple of weeks. For me it's been adding yoga and exercise for 30 minutes each, and anything to do with bettering my mental health in the last 15 minutes before I go to bed. Sometimes it's answering posts here like I'm doing right now. Hope it helps.

 

This getting started guide is really good, see the link below. Honestly there isn't a simple or obvious answer to recovery. You have to try things and find out what works best for you. What works best for me is a 3-5 minute cold shower after light exercise, but other people on the forum claims it's doesn't work for them. As long as you take action, don't worry about the result because the result that you want will happen at some point. Be patient, trust the process, and keep trying.

https://www.nofap.com/wp-content/uploads/2016/12/Getting-Started-with-NoFap.pdf

 

You can still get back to lasting a week or maybe more. The question is if you truly want it? If you're comfortable in what you're in now then you won't make to any positive changes. But if you don't like the life you're living then you have to start healthy habits which hopefully can lead to a healthy lifestyle.