Well, some people are more stuck than others. Sometimes all it takes to get out is to buckle down and commit to something different (and useful). Sometimes you're already burning the candle at both ends just to stay afloat and you've got a kid or something.

Yeah, that's not advice is it.

Basically, if you want to change a habit - whenever you do the thing track back what happened before, what triggered you to do this.

Then either put those things that trigger you out of reach, or if that's not possible work out a different, more positive habit to replace it.

Is also hard to beat habits if you're Hungry, Angry, Lonely, or Tired (HALT), so consciously address those needs when they come up.

There's other stuff too, like keeping a diary/journal of successes and reasons to change, small changes made over time are more likely to stick, having a buddy to call on in weak moments, visualising doing your good habit (do this in the morning).

Hope that helps.

I ESCAPE LIKE THAT ALSO BUT I HIT THE 50s60s70s and earphones ;)