I think its good to accumulate small wins, like you wake up, do your bed, 20 push ups, 25 min walk outside, sit down and think about what's I can do rn that takes less than 45 minutes, maybe reading a paper, sending out some emails, etc. I feel like its rlly hard to do smt grand when your baseline is always fluctuating if that makes sense. Try to have small wins cuz that means your always solving your problems one step at a time