* Make healthy diet changes one at a time (Very very hard to do. Try to do multiple stuff and drop them all. ) First change, start with raw veggies in the morning.
* Delta-debug how to get into flow state as many time and as fast as possible (Kramer's rule from below, couldn't be better stated). For starters, work on one and only one thing at a time. Suffering from analysis-paralysitis and spread-too-thiningitis
Another thing that I tried and really enjoyed is the following: I started getting up from my desk once every hour, grab a pair of 7.5 pound dumbbells and do some mini sets of exercise, for example 20 squats, 20 overhead press, and 20 good-mornings. It takes like a minute, but it gets the heart pumping blood to my brain, and most importantly counteracts the "sitting is the new smoking". Give it a try for a day, I believe you might like it.
On the other hand, I do not seem them as haters. There is truth in what they say, too much exercise also ruins one's body. Just grateful that people actually care about me (a random person on the internet) to give multiple opinions from different perspectives. Really helps to get a balanced view.
The second is really difficult. I'd honestly start with broader things, like increasing overall fruit/vegetable intake (no juice or purees) and increasing the variety of vegetables you eat. It affects all meals and eventually leads to eating less junk and allows some variation in your days - obvously void if you are one that doesn't mind eating basically the same thing every day.
A common advice is either 3 days of general exercise, or 2 leg days + 2 upper body days. Note some exercises can't be pidgeon-holed that way, like swimming.
This is currently my favorite training program: http://www.50pullups.com/
You get the essential exercises: pushups, squats, pullups, with advice how to train, how to rest, how and when to advance.
Can I ask why you've picked raw veggies for breakfast to start with? Also, have you ever tried L-Theanine?
Eating raw veggies withing 30 mins of waking up seems to stabilize my blood sugar and control food cravings later in the day. Intermittent fasting does wonders for many people. For me, it is good the first day but soon becomes a drain on my willpower. I will be binge eating in 4 days. If intermittent fasting is a storm, eating raw veggies in every meal seems to be like a calm, relaxing, gentle wave. I probably should just stick to what works for me.