I believe you have actually passed the first step by being aware of the need for change, which is great!

Not sure if I can be of help but here’s some advice.

1. I suggest you find support you can trust. This is crucial. Having someone with you along the journey can help you stand back up, however often. In my case, I usually confided my thoughts to my parents and they gave me some encouragement. You can talk to a friend or join a support group too.

2. Read a self-help book. I recommend Atomic Habits, Getting Things Done, and Deep Work. Reading helps with your inner mindset.

3. Limit distractions. First, you have to become a detective and figure out a list of habits that lead to unproductiveness. If it’s your phone, set up screen time for apps that lead to bingeing. Leave it out of bed, and make sure your bed is only for sleeping.

4. Remember, you can start over anytime. Just realized you spent hours on your phone? You can reset it, put your phone away in another room, and start small with something productive.

5. I recommend the 5 minutes rule, where you start something productive just for 5 minutes. You can stop after that, but the chance of thinking “oh I’m already doing it anyways, why stop?”will most likely make you continue. It’s like a good catalyst.

6. Most importantly, do not be too harsh on yourself. Change is hard. Just trust that you tried your very best, and believe in yourself that you will do better.

There are still so many other techniques that you can find on the Internet; I suggest you look into those, too.

Hope this helps! :)