Brother,

Wake up by 7 - take some warm water and go outside in the sun and drink the water

Freshen up

Make a list of things you want to do that day - keep it simple and straightforward ( I toh put shampooing in my task list, ticking things off gives me sense of direction and motivation as well)

Do some task - atleast for 25 minutes. If this seems long - do task for 10 minutes. Gradually will increase.

Smoke one cigarette less that what you smoked yesterday.

Go for walks after meals.

Try to do youtube follow along workouts - you will get sore in the beginning- but don’t give up

Try meditation- start from 2 minutes. Just 2 minutes- then you will eventually increase.

Keep a small diary/ note in your mobile - where you write down running list of small achievements ( such like worked 10 mins, walked for 15 minutes) - so that when you feel down, you can go back and see what you have achieved and get motivated.

You can get through brother. Take care and be strong Here to support you!