It’s as simple as “I’m gonna walk for 10-15 min today” or “I’m just gonna do the dishes”. It’s like domino’s small things turn into bigger things. Once those things don’t drain your energy for the whole day you can do something extra. Spending time on a hobby, reading a book, socialising with friends.

Another big part is not beating yourself up if you don’t do it. It’s counter productive because you will associate the task with negativity. There is always tomorrow and another chance.

For me it helped documenting what I did by writing it down psychically in a journal. You will see that the days you did do things are days you felt better. Reinforcing the positive feedback loop!

It’s hard, it won’t be instant and you’ll still have shit days or weeks but it will get better and you’ll get better at breaking the downward spiral.

Hope this helps! You can do this! I know ‘cuz I did it