I totally get you, it’s hard to get out of that cycle.

Doing some sport of physical activity tends to help me, and it also makes me not want to eat junk food, but eventually I eat some, I try and eat peanut or some other dry fruit since it has a high fat percentage which makes my brain think it is tasty and it looks like junk food but it’s kind of healthy.

You honestly can’t truly escape that mindset because it is not a mindset, but an unwritten rule on how you need to behave to survive, unless of course you have a good accumulation of capital which allows you live without working.

Regarding medication, I don’t know why you think this is capitalist, if you have grounded beliefs to think you need medication by all means seek psychiatric help, it can do wonders for those who really need it.

Doing something productive and which fulfils me, though, helps me to avoid that kind of estate, reading a book, learning a language, something like that, but yeah, is hard,

Adequate sleep and making sure not to plan too much. I know that’s not always possible when you have to work so much to survive.

Depends how you are feeling and your willpower.

1. Easiest thing you can do is meditate. Sit up straight, but relaxed. Set a timer so you don’t have to think about when it’s time to stop. Focus your attention only on your breath. Inevitably, your mind will wander, that’s okay, just forgive yourself and return attention back to your breath. When you focus on your breath, don’t focus on controlling your breathing, just observe it passively.
2. Next easiest, look into Wim Hof breathing. This will be a much faster breathing exercise and will give you a lot of energy, but maybe it’s a little difficult to follow compared to simple meditation and breathing.
3. Take a cold shower or go for a swim. It’s hard to find the motivation to do this, but after a cold shower, you feel amazing. It’s like you just did a restart on your physiology.
4. Exercise. Get your heart rate up. Just a simple jog or brisk walk is good enough.

Also, don’t spend too much time lying in bed, especially if that’s where you sleep. Find a comfortable chair or couch instead.

In my experience, making changes, even small ones, is hard but possible. I think it’s important to understand this at the beginning because you will struggle, and that’s ok as long as you don’t get down on yourself when you aren’t making progress. Struggle is basically a sign that you’re doing exactly what you need to do; try to frame struggle a thing that’s ok, or even positive, so long as you keep trying. It’s also important to remember that making change is hard so you can give yourself props and credit when you start seeing your change happen.

Regarding lethargy: I recently started waking up earlier, and here’s how I did it. Set an alarm and try to limit yourself to one snooze. Make getting up easier on yourself by doing things like programming my coffee maker to have coffee ready when I’m supposed to be awake. Lay out my morning clothes at night so I don’t even have to think when I wake up. Program my thermostat to turn up the heat a little when I wake up (it’s not a fancy thermostat or anything, like $10 used on ebay). Basically think ahead and remove impediments.

I used similar strategies for creating consistent meditation and exercise routines. I do both of those in the morning before work, and I frequently rationalize to myself that those things are for my benefit alone, and that it’s nice to do something for myself before going off to do wage labor; that sometimes helps me avoid talking myself out doing these things. Regarding exercise: I found an activity I can do while watching TV, so now I look forward to it bc I love watching old TNG episodes.

Again, when you struggle, do not beat yourself up because that’s literally never productive (while this seems obvious, it took a therapist to convince me this is true); struggle means you’re doing exactly what you have to do, which is to keep trying. Would you criticize a kid learning to read or throw a ball? obviously not; you’d encourage them and make them feel good for trying–treat yourself the same way. When you succeed, legitimately thank yourself and be happy as though your friend or significant other made an accomplishment.