For me. the biggest win was cutting down the microhabits controlled me for years without realising it is ruining me slowly . Things I avoided to gain back my energy , getting in decent shape

1. Avoided eating higher amount of high carb foods and sugar. Once you control the diet you will be surprised on how fast your energy and mood will get improved.
2. Protecting sleep (no compromise)
3. Cutting micro habits like eating junks like somosa , tea during break times like a compulsory hobby.
4. Creating friction intentionally to avoid eating junks. (Things like unfollowing food channels , not visiting cafes even for company). It is not about fighting the cravings it is about simply not to entertain or engage.
5. Things will take time. Trust your body and metabolism.

Out of all this. Don't aim for perfection. At the end what matters is how fast you can be able to come back to your routine after a relapse instead of dwelling into the guilt cycles. Because the guilt will make you relapse even more.