Screwed up bad. How to comeback?

19F double dropper , scored 455 previous attempt (P-40 C-80 B -335). I screwed up time on social media / TV shows. I have no excuse , I wasted my time and now I am too anxious and stressed. Don’t know if I will be able to make it. Need to start studying seriously , for now barely studying 2 hrs/day. But I cant seem to study beyond that point. Why I cant ? How do I do it? My update as of today are C - IOC done( OC +PC pending) P- done till NLM (I am ashamed of myself) I dont know how to complete my physics , please suggest some concise lectures and for question practice should I do jee mains and neet pyqs ? Will they be enough ? Bio I feel I forgot everything , Should I watch one-shots for revision? It is really a do or die for me.