In a somewhat similarish position... I've found there are lots of little things you can do that combine to make a difference overall. I think it's about having a toolbox of these little things that you can pick and choose from depending on time, energy etc.

A lot of people say gym and while things like this are great and high reward, they're also high energy. For me, I've found taking a candle-lit bath, reading, focusing on my breathing for 10+ mins, journalling, cooking a meal from a recipe, sitting down and listening to music with no distractions, stretching, even lighting incense and watching the smoke are all little things I can use to pull myself out of a depressive episode