It is going to be hard but you cAn get better,don't use your phone for 4 hpurs after waking up, Start working out 30 minutes even running ,read books on this question, go to church, when you feel board do push ups and sit ups, take a cold shower, learn some skill,stop doing things that you know are bad ... i know i said a lot of things so pick one it will work , Know that it will get better in time ,just do the above things even though you don't feel lile it