Any tips for rebuilding self-discipline and staying accountable? Salaam

Assalamu alaykum, I'm a bit disappointed with how some things have been going lately. I've hit some rough patches that knocked me off course. I'm in therapy and slowly getting better, alhamdulillah, but I feel like I'm at a point where I really need to rebuild the self-discipline I lost. During those hard times I felt empty and couldn't see a purpose in improving myself. Now I do have something meaningful to strive for, and I want to start making real progress. I'm looking for practical, down-to-earth strategies to get back on track. Could anyone remind me of the things that actually help? Some issues I think are dragging me down: 1. Eating. My current living situation doesn't let me use a proper kitchen, so I have to prepare and eat everything in my room. I have a mini-fridge, electric kettle, rice cooker, microwave, toaster oven, toaster, and blender. I just moved the mini-fridge onto my dresser so it's easier to reach, and I ordered an electric burner so I can finally cook in a pan. Because I can't use a kitchen, I’m cramped, and I work 12-hour days, I’ve been grabbing fast food a lot. It started small but became a habit. I also haven’t been able to work out for a month due to injuries, and I’ve noticed some weight gain. 2. Screen time. I’m not endlessly scrolling TikTok or Instagram, but I do watch several hours of YouTube each day and sometimes watch explicit videos at night before bed. I feel like if I used even some of that time to read, write, or reflect on the day, I’d make more progress. Overall, accountability is probably my biggest problem. I know some changes I could make, but when it comes to actually doing them, I rarely follow through. What systems do you use to keep yourself accountable? Do you set small daily goals, use a Muslim habit tracker, make dua and involve family or your spouse for support, or combine structured schedules with regular check-ins? Any simple routines, duas, or practical tips would be really helpful. JazākAllāhu khayran.