I think you hit the nail on the head, you know exactly what you need to do. But it's tough making it happen, especially with your work schedule. So in addition to the list of things you have told yourself to do, I would add one more to the list and make it numero uno: Cut the work day back to 8 hours. Even a young healthy dude like yourself cannot work that kind of schedule for very long without wearing yourself out. So, 8 hour day, 5 day week. Then you will have time to do all those other things. And "my boss won't let me" is not an acceptable excuse. If that's what he's asking of you and he won't back down, then it's time for a new boss IMHO.