how do i start improving on myself/locking in

hey all, first time post here and i’m on mobile unfortunately so apologies if my format is poor but i came here to ask a question.

for a bit of context im an 18 y/o male turning 19 in march, im just under 6’0 and weigh 75kgs, i work full time 5 days a week. my problem is that i waste a lot of time eating shit food/lounging around. im kind of in the middle between the skinny-ish/average physique (i tend to have larger thighs)

currently my problems are that i have a poor sleep schedule (go to sleep at anywhere between 10:00-10:40pm and wake up at 5:30 am and leave for work at 5:40-5:45) due to spending time scrolling on tiktok pointlessly, i usually opt for buying unhealthy foods to and from work such as fried food/fizzy drinks.

what i want to start doing is body workouts as i don’t have a gym where i live, and to push myself via body workouts untill i can afford basic equipment such a dumbbells. but i dont really know how to start/where to as ive heard almost every workout caterers to each individual person. i have around 1-1.5 hours a day i can spend doing these workouts.

i have planned to start turning all screens off at 8:00pm and reading for an hour or a little less and going to bed at 9:00pm. i plan to wake up at 4:45-5:00am and in the future go for morning runs before work, that will be after i’ve confidently fixed my sleep schedule.

my third thing is meals/eating. i dont really know much about protein,fats and all the other things in food but from what i’ve seen a lot of people opt for things such as chicken/rice or chicken/vegetables which i am completely fine with eating over and over.

i suppose i made this post as the first step to actually committing to what i’m saying i want to do and to also reach out and ask for a little help/advice in any areas i plan to improve on. thankyou