How do I stop being so lazy and get my life together, brothers?

Assalamu alaykum. I’m a guy in my mid/late 20s and I feel like such a slob. I’m a medical student but I only do the bare minimum for everything - research, studying, extracurriculars, social events, even exercising. I go to class because it’s mandatory, then I come home and nap for 2–3 hours. After that I scroll TikTok and YouTube most of the day, watch inappropriate stuff some days, study a little, then more scrolling and more inappropriate content, then sleep. I feel like a lazy mess. I take an anti-anxiety med (Lexapro) which makes me a bit tired but manageable. I’m not depressed, but I need time alone after being around people, and my brain uses that as an excuse to stay home most of the time and only interact when necessary. I have good friends and a decent social life, and I’m not overweight. My classmates seem to go to the gym, attend events, study a lot, or have other productive things in their day instead of just eating, wasting time, or sleeping. My sleep routine is terrible too. I’ve always been like this, but it’s getting alarming now. I was burned out last semester and had to take a break from school, and now I keep avoiding exercise because I’m afraid of burning out again. Any brothers who’ve dealt with this, what mindset or habits do you use to stay motivated to get out and do more each day? My automatic thought is that I’ll burn out if I try, so I stick to the bare minimum. I’d appreciate simple, realistic advice - religious reminders, small daily routines, or practical changes that helped you. JazakAllahu khair.