You don't have to be ready to make a change (such as quitting a substance or starting exercise) to start asking yourself what it would take for you to make that change.

In clinical psychology the technique is called motivational interviewing, and the purpose is to help the person feel ready to make the change they need to by helping them plan out what they will need to change in their environment to make it happen. The trick is to avoid pressuring them in the exact moment and instead help them start imagining a more positive future as a very first baby step. You can do this by yourself right now if you want to, even if you know you're not ready to do what you need to.

Examples:

• to quit drinking you might need to try to find a less stressful job or leave a shitty partner
• to start exercising you might need to lower the energy required to start by leaving your workout clothes next to your bed, or you might need to get a brace for a joint so you can exercise more comfortably.

You don't actually have to be ready to do those things to admit to yourself that they're factors holding you back. Step one will always be learning to be honest with yourself, even if you're not ready to do better just yet. So, what do you need to happen in your life to be able to do that thing you know you need to do?