You absolutely can change this, but 30 days is optimistic. I was like this too, and it took YEARS to really break - not break to the point where I was successfully forcing myself to do these things, but break to the point where it was part of who I was. That said, you want to structure things so that in 30 days (or less) you can get some tangible feedback that the changes are working. The best concrete piece of advice I can give is not to be too ambitious at first. Don't set your alarm an hour earlier tomorrow, just set it 10 minutes earlier, and then increase from there.