To ask for tips to survive crippling lonliness as a lone parent?

Unfortunately there isn't a magic wand OP and you need to put in some effort to get a result. I doubt your daughter wants you crying alone every night while she scrolls her phone.

If you want a partner, then start online dating or join things where you meet people.

If you like pets- how about trying 'borrow my doggy' website and take a dog out for a walk now and again- a good way to meet people and you can even bring your dd and you will meet the people whose dog you walk.

Would you try dating? Sounds like you might have time at the weekends. I’ve been trying it recently and I enjoy meeting different people, even if I don’t feel a spark it’s interesting and a chance to get out of the house.

As you said early in the thread it sounds like you need to shift your mindset a bit. It sounds a bit like you are making excuses as to why you can’t socialise, get out more - perhaps after years of staying in while your daughter was younger it’s hard to readjust? I’d start small - could have someone over to yours one evening for dinner? try a different class in your gym? For years I went to the gym but was too nervous to try the classes. Eventually I did and they were fine. It gave me confidence to try other new stuff like a hiking group.

On the weeknights can you do hobbies by yourself, I'm alone and watch TV, got for walks, listen to music, do puzzles.

Then at the weekend you could go out to an exercise class or join a free walking group etc? There's Bumble friends but I haven't tried that. I've met some friends through work.

Are you spending the evenings together? Surely she doesn’t need you to sit in the house with her while she’s in her room? M

When you say lonely are you lonely for friends or for a partner?

Also, don't put that pressure on yourself. If you took one evening a week to yourself it won't impact her at all.

Do you rent or have a mortgage? Can you cut hours at all? Can you move/downsize or cut your outgoings in any way to give yourself some leeway and to work a bit less? More leisure time

totally understand this however mine are not teens yet so can’t go out or do anything, everyone says how great being a single parent is but i hate it it’s so lonely and isolating been single and celibate for 7 years now.

Gym.i am in similar situation. My council leisure centre is £25 per month - includes gym,classes and pool. I also go to local running club when I can . I don’t necessarily socialise but the endorphin rush helps me manage my isolation. Is that possible for you? Are you rural/urban? Can you access a leisure centre or are there any health issues are have to deal with?

If she's a teen you don't have to stay home. Join a gym, a club, a pub quiz night. Do you have friends from work? I'm an SP with two who largely disappear from dinner til bed so I either please myself with the TV or go to one of the above. Please don't feel you have to sit in. I also work ft and it can feel like an effort but if I go to a gym class at 6 I'm bouncing for the rest of the night and much more likely to do something productive or creative the rest of the evening.

Go to an exercise class, honestly they appreciate you much more when you’re not always there!! I’m much more popular since I started going out twice a week for lengthy exercise sessions 🤣

I could understand this if you had a baby or toddler (I was a lone parent for a number of years to two from when they were a tiny baby and toddler). I wasn’t working much and after school we were home for the night from 4pm for dinner bath and bed.
You two need to find some hobbies and things you enjoy together. they don’t need to be expensive, your dd is old enough to be left a couple hours if needs be, go and find people. Invite friends over, do film nights. You’re a long time dead so start making the most of things while you’re in your prime.

What did/do you like to do? Walking? Swimming? Yoga? Cinema?

Do you have friends, or even acquaintances nearby?