In traditional Buddhism, effort is not only the way to move forward but, almost more importantly, the main source of satisfaction! This satisfaction then serves as the main source of fuel for going forward.
The student defines a goal according to Dharma (or the Buddha / thera / guru does it for the student), the student works hard to attain that goal, the student rejoices in his or her achievement. The goal itself on every level is an increasingly closer approximation of Final Peace: first you pledge to abstain from violence, scandals, stealing, lust, intoxication etc. - and achieve that; then you pledge to abstain from thoughts associated with coarse craving and negativity and achieve that; then you pledge to learn hold your attention on one object for long stretches of time - and achieve that; then you pledge to learn to use your skill of attention control to abstain from subtle craving and negativity - and achieve that; then you pledge to use your attention to generate joy - and achieve that; then you pledge to stop clinging to any conditioned state, including joy - and achieve that; then you review your resulting state, congratulate yourself on the Final Liberation, and declare Victory.
Whereas in "formless" types of Buddhism, that very same path is re-framed in terms of the end result. So instead of setting a goal, working towards it, and congratulating ourselves on intermediate achievements - we directly jump to the non-abiding state, however imperfectly. We just say, hey, our current state is already Enlightenment and this is already Nirvana, so let's just relax in the spontaneous expression of this eternal fact. Then, if doubts about our progress and negative thinking comes up, we don't suddenly change course and jump to the traditional Buddhism with its goal-setting and effort. We don't regret that we are on the effortless path. Instead, we just look at these doubts and negative thinking, seeing them as doubts etc. - and liberate them right there on the spot, either by appealing to Emptiness, or directly. We engage into this practice in connection with various life situations until it becomes our second nature. In the process we go through basically the same stages as on the original path - we just don't think about it in the same terms.
So in essence, it is the same practice. It's just that in one case we frame it as a series of progressive realizations, connected with effort, resulting in satisfaction and a sense of achievement, until our practice gets subtle enough to defact reach non-abiding - and in the other case we're habituating ourselves to the non-abiding from the very beginning, without the intermediate vows, goals etc. and the associate sense of achievement.
In a way, the formless practice is more honest and direct, but it's also a lot more difficult psychologically, since you don't get that hero feeling you get when walking the other path. Instead, you keep losing shape, and if you encounter any obstacles including doubts, you don't apply effort to solve them brute-force, but meet them by further loss of shape.
You should clearly decide for yourself which of these paths you're on. If you are on the first path, then your thoughts about junk food, social media, formal sitting practice etc. are valid. You should clearly define success on each intermediate stage and then apply strong consistent effort to achieve that success, then review it to harness the energy. If you are on the formless path, you should drop all those thoughts about not being good enough and focus on relaxing in the self-existing perfection of your natural state. What's important is that you clearly decide which of these paths you are on.
