The only thing you can do is slow down and stop doing things automatically. You're responsible for yourself. It's not being humiliated or what other people think of you that is going to motivate you to accept a change in your life. It's going to have to be you wanting something else out of your life that isn't what you've got now.
Please spend some time thinking about what you want to do. Some positive forward motion. Because just not doing things you know are bad is going to leave you bored. I have learned many times it's not self-denial we're practicing, it's making new choices to do new and better things.