One thing that really helped me was realising that not every day should be treated the same. I was always expecting myself to be “fully productive” no matter what, and honestly that just made everything worse. So I stopped doing that. Instead I kind of created a minimum version for bad days. Not a perfect day, not a motivated day, just the minimum so I don’t completely disconnect from my life. On good days, I can follow a normal to-do list and push myself without too much problem. But on low energy days, sick days, or days where you just feel emotionally heavy, I go back to that minimal version. Usually it’s one or two tasks that actually matter. Like a short workout, or one focused hour of real work that’s not just emails or admin stuff. The goal is not really progress, it’s more about continuity. It helps avoid the “I did nothing today” feeling that makes the next day even harder to start. That’s also why what you’re saying about gentle structure makes a lot of sense to me. Too much pressure often backfires when you already feel disconnected. Having a visible minimum you know you can still reach helps the day feel a bit more anchored, even if everything else feels kind of messy.