For anyone who is reading this answer, this technique is not suitable for some seriously destructive habits or addictions. But it is very useful for small bad habits, especially procrastination.
Here's how it works: go all out to develop your bad habits. Stop studying, do whatever you want, become very lazy, or even better, fail exams.
If you want to get to the office on time, but you've been sleeping, go all out and be late for work.
If you want to go to the gym but you can't get yourself off the couch, just stay there and watch small videos non-stop.
If you want to study but can't stop scrolling Weibo, go all out and browse Weibo for 6 hours straight.
Why?
Because right now, the joy you get from being lazy is greater than the pain of learning. At the same time, the pain of failing an exam is never there, and so is the joy of being well prepared.
Our brains are always taking actions that lead to pleasure and avoid pain. There is no way around it.
Elon works super hard · Elon Musk, not because his brain is different from yours, but because the pleasure he gets from his vision and work far outweighs the pain of his work. He doesn't even think of his work as a pain.
Steve · Jobs found Apple and was fired by the company he founded. Do you think it will be easy for him? No. But the joy he gets from his work goes far beyond the pain he experiences.
So go all out. Stack this destructive habit (as long as it doesn't kill you). Then, you'll learn your lesson. You'll know what's at stake. When you taste the pain of failure and the joy of hard work, you will effortlessly change your behavior.
By the way, I can see that you are smart. I advise you to take responsibility for your own actions, to take on tasks that challenge you, and to take advantage of the gifts you have, which many do not.