Accept your current patterns. Don't set hard rules. Focus on building slightly but sustainable better patterns and habits.

Realize that you are blessed in many ways and spend the awkward time every morning counting a few blessings that you normally take for granted. Things like I have 2 legs that work, I don't have cancer or any of 10 other debilitating conditions. I have high intelligence and awareness. These are are blessings that not everyone has.

Also throughout the day focus on awareness of negative thoughts that trigger your addictive behaviors. SLOWLY try to build a habit of reconditioning those thoughts by building a practice of identifying them and pairing/replacing them with a more constructive thought.

Finally, expect yourself to fail and fall often. Plan a mental strategy that is constructive ahead of time for when this happens.