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just do anything. the hardest part about making change in your life is being consistent, so the key is to do anything you can every time you have the will to do it. i watched a video from healthygamersgg and the advice dr k gave was to ask yourself what you can do in the moment instead of what you should do. for example, if you wanted to clean your room, whenever you get up to piss or gorge on goyslop and you feel like a lazy nigger instead of saying "oh i should clean my room" try to say "oh i can throw some of these monster cans away" or whatever small step you can take to loosen your vice. this is the most effective method i've found for making change because it makes it easy to make small gains toward rebuilding your habits basically in the background, instead of relying on fleeting bursts of all your willpower at once you ration it out to build small positive habits that snowball over time. you could think of this like investing in a company with dividend growth. when you start, you won't have to much invested and thus you wont get too much back, but what you do get back is reinvested automatically and thus grows your next dividend payment a little, ect. pair this with the occasional willpower 'investment' of varying size, and over months your initial payout of peanuts could grow sizably. this comes ith all the same emotional pitfalls of course, but you just have to keep the faith and trust the process. as long as you keep making small changes consistently when you can, as time goes on the reward will become more present and thus it will be easier to keep pushing rather than backsliding.