Even though your current situation isn’t helping you lose weight, changing hardcore habits is hard. Start with the easy step you can take and work on maintaining that change for at least 3 weeks. If you don’t incorporate the change within that timeframe you can always go back to your old unproductive ways. For example, you may decide that you can add 16 oz of water daily for the next 3 weeks—if that is successful, you can either add to that amount or substitute the water for something that isn’t contributing to your health (one of three sodas you drink each day). This same step (which adds a behavior rather than taking something away) instills a new habit that can then be used as a substitute for a poor health habit (replacing one sugar-laden cola with a glass of water). Once you start seeing that a) the new habit isn’t so difficult and 2) you actually feel better the process will become less intimidating.
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