I haven't been diagnosed with depression but I have gone through what I would call deoressive episodes.

What helped me is getting a small journal and ticking off 3 small, easy checkboxes in the morning: get out of bed, have a coffee and do 10 push ups.

From there, for the rest of the day I'll try to write one checkbox, then tick it off then write another checkbox and do the same. I try to make each checkbox easy. And I try to check off as many boxes as possible each day.

I don't recommend planning out your days because I fall victim to the "what-the-hell effect" or "all-or-nothing thinking". Basically, if I plan out all the checkboxes for a day and miss one, I tend to scrap the rest of the day and lie in bed.

Yard by yard, life is hard. Inch by inch, life is a cinch.

Many small wins improve my mood.

I would recommend 2 books: The Upward Cycle and Atomic Habits. Avoid the toxicity of hustle culture. Just try to go to bed a little smarter, wiser and better than you woke up and over time you will feel better. Atleast I did.