Try making this change incrementally. Set a very small goal for the first week. For example you could start forcing to sit at your desk for 5/10 minutes with no distractions and start small just making a list of what you should do. Give you a small goal after you managed to sit down.
Slowly increase the time and start doing some exercise. Walk everyday of you can't do anything else. Walk a lot with no distractions, no phone/music, just the environment and your mind.
Try to stick to a routine every day if possible.
And then slowly increase those minutes at your desk every day.
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