Oh dear. That JBN and the song really frosts my buns! Vv condescending IMO!!
If you have an 18 year pattern of this, then you are attempting to swim against the tide. Not that you shouldn't try to break the pattern, just that it won't be easy.
First, I'd take him up on his 'offer' that you 'need to get out more'. Go to the movies, take a class, join a club. Hell, sit on the kerb around the corner! Anything so that HE has to carry the 'burden' at home for the evening!
Second, since he won't let you speak your piece, write it down and give it to him to read. Make it simple, logical, and unemotional. If you truly feel that you are nearing the end of your tether say so, but don't issue ultimatums unless you intend to make good on them Hand it to him, say 'read this' and walk away.
Thirdly, couples counseling. If he won't go, go alone.
If he pulls his usual routine, then you'll know that he has no intention of trying to improve your marriage. Then the only decision to be made is yours; leave and be happy or stay and be unhappy.