Change is hard. Just the thought of waking up at 5am to run causes most to cringe. Since the idea isn’t attractive in their minds, they tend to avoid it. To make change sustainable, I find the crucial behaviors that lead to progress must be desirable for people to continue doing them. So instead of run at 5am, run after a ball with friends. Make games/set small goals/have fun with your crucial behaviors you need to develop. By tricking your mind into doing something fun, chores become pleasurable and success becomes inevitable. Friends always help. Find a core group of individuals with similar goals as you and work together to make progress more palateable.