A perfectly scheduled work day:
You are going to exercise without needing extra motivation and without overdoing it.
You are going to eat well without a struggle, knowing that you will feel light and energized all day without being hungry.
You know when you are going to meditate, to center yourself, so that you can deal with any kind of stress.
You know already that you are going to face challenges at work, and at the end of the day, you are going to feel pleasantly tired so that you are ready to sleep at the end of the evening.
By applying creativity and planning to your schedule before you start your day, you can avoid falling into your bad habits. Once you notice enough physical and emotional improvements it's easy to keep going.