Afters years of instant gratification seeking, specially drugs + cooming 3x a day in the last year, seems like my prefrontal cortex is gone.

I can't bring myself to do anything that doesn't feel good instantly. I have a giant TO DO list of productive things but I keep in the same loop of eating, using weed/amphetamines, masturbating, sleep, repeat.
What are some scientifically proven ways to overcome this? Self-help books that aren't just a pile of anecdotes and survival bias are welcome too.