fix: show usage and options on no args and --help

Merge pull request #28 from rwxd/dependabot/github_actions/actions/cr…

…eate-github-app-token-3.2.0

chore(deps): bump actions/create-github-app-token from 2.2.1 to 3.2.0

feat: json output

fix: also bumped workflow go to 1.26

feat: add disk I/O monitoring and improve output formatting

- Add -io flag to show disk I/O (KB/s when monitoring, total MB otherwise)
- Move peak values next to memory values for better readability
- Change 'Total:' to 'total:' for consistent lowercase labels
- Simplify I/O parsing code
- Update README with I/O examples

Merge pull request #11 from rwxd/renovate/all-major-updates

fix(deps): update all major dependencies

fix: goreleaser update

fix: releasing

fix: go and releasing update

fix: correctly exit if process does not exist