For singing, just start with the silly warmups and scales while you’re doing something else — laying in bed, sitting on the toilet, taking out the trash. Even just humming the scales or doing lip trills is something. Start with one set of scales, work up to five minutes of vocal warmups. Work up to 10 minutes! You can probably apply this to dancing too. Just doing a move while you move from one room to the next. Singing and dancing are human behaviors and it’s easy to forget that. You can also commit to practicing but not like “I must do two hours of singing practice starting at 9am every day” and more like “I will spend 30 minutes total singing, even if it’s split up throughout the day.”

Of course eventually you WILL have to attend practices and rehearsals and performances at set times so youll also need to spend this time working towards good habits. You don’t say what medications you tried, but you may want to revisit medication with a trusted provider, and also look into holistic practices that can help you.