The advice I'm going to give is tried and tested by me in the last 6 months and it has worked well to help me transform into a totally different version of myself.
1. Cut off Social Media:
Firstly, you will have to cut off all the mental stimulation caused by the social media apps. Uninstall all the apps that you can live without. This helps to reset your brain's dopamine receptors.
In turn, your brain will start rewarding you (with dopamine) for small activities such as eating, playing a sport, reading a book or having a meaningful conversation. This wouldn't have been the case if the brain was desensitized with a lot of artificial stimulation.
This will improve your attention span, focus and concentration and allow you to do deep work.
2. Hit the Gym:
Start a regular workout routine with light exercises atleast 4 times a week and then gradually increase the intensity and the frequency as per your convenience. I workout 6 days a week for 1.5 hours a day.
It's gonna be a bit difficult to be consistent in the initial phase, atleast it was for me. That's why I would recommend you to hire a personal trainer/coach in the initial phase so that they will push/motivate you to be consistent and the habit will latch on to you eventually. It would also he helpful to learn proper form and techniques lest you injure yourself.
Working out releases serotonin in your brain which are also known as happy hormones. These make you feel happy, joyful and eliminate stress. Regular workouts will also make you stronger, help you get fit, lead to an increase in energy levels, and improves your confidence levels which will help you excel in all areas of your life.
3. Practice Daily Meditation:
A chain of thoughts keep going on in our minds and we get caught up with them without even realizing it. One thought leads to another and then another and before you even realize it, you are stuck in the past or in the future in your mind.
Meditation is an activity which can help solve the mental chatter and help you have control over your attention. As you already know the quote, "where attention goes, energy flows", it helps to have your attention (and energy) in your control.
This is one of the practices that I am still facing a bit of challenge to be consistent with but have been doing it atleast every alternate days without fail.
I practice 15 minutes Guided Vipassana Meditation which you can find below:
I have found it to be very effective and I'm able to observe how my mind keeps switching between different thoughts and this meditation helps me bring my awareness back to my breathing.
Follow these 3 processes for 6 months and you will start to notice a shift in your identity. It will transform you into the person you always wanted to be.
Thanks for reading!
Hope it helps :)