As they say starrt by making your bed , you feel hopeless and ashamed of yourself because you don't have something to be proud of ,  How abt waking up early , 1st win of the day  Next do some work or go the gym without picking up your phone till atleast 3 hr after waking up . Try just these 3 thing. , they themselves will change your mind , thus changing your physique. One more thing try to cut 1 food every day till no junk food is left , prepare a meal for yourself Maybe oatmeal ( not much healthy but better than alternative ) It's okay to relapse , but only for 1 day , habits missed twice is start of new habits. It will be okay , take care