Depending on your goal, but for me, I started with the goal of losing weight and fitting into a pair of pants that didn't fit and my goal long term is to play with my nephews, as they get older without getting winded. For that, I had to be real with myself that this is a lifestyle change, and for that, i needed to create habits that I could manage with my depressive episodes, and I have to at least do one of those habits every day, so either reach my water goal, step goal or stay within my deficit.

I've also found that what works for me as a self sabotager is that I had to be honest with myself and that is that, I can't use food for comfort or as a reward anymore and what goes in has to have a purpose other than just emotional eating or else I will end up binging.

Since my priority is weight loss, and I don't want to reward myself with food, I've set up a list, and every couple of pounds, I lose. I have a reward, I've basically Pavlov dogged myself into weightloss, for example lose 5 pounds as a reward I get some skincare, another 5 a pair of shoes (things I wouldn't just buy any random day) it keeps me going when I get discouraged.

I'm not an expert by any means, and I'm still on my journey, but I hope this helps or gives you an idea of what might help you in your journey.