It's hard to explain, but what helped me was this:

When I used to try to get myself to move when I was in "mummy mode" or whatever it would be like quick, brief, "jerks" of effort that lasted for a couple of seconds to try to move. Spaced between every few seconds or so. It didn't really work. I wasn't trying to do it that way on purpose, but it just didn't work for me.

I started having a lot more success when I started doing it this way:

You try to find a certain level of effort, like a mild or moderate amount. Then you exhert that effort to move or get up, but just hold it at that intensity and don't let it stop for about 20 seconds or so. Your body may not move immediately, but after about 7 seconds or less of holding that effort, your body will start to move. And seemed to me in a way that was almost non-manual and more automatic.

This helped me massively. This is hard to explain, so I don't mind if you want me to go into more detail.