I got hit with this when my cousin was diagnosed with terminal brain cancer. I signed up for a marathon the next day and had something to work towards that forced me to move my body. Movement created life. It’s really tough when I feel overwhelmed and can’t get off the couch but if I can just get out the door for a walk, my motivation starts appearing and if it hasn’t appeared, I haven’t walked enough lol. It doesn’t take long
Use the touch finder on this app and cut your to dos in the smallest piece possible. Even if it is looking at your dishes or your work. It is a suggestion by a psychologist and adhd coach and a book. Looking at the thing to do is the smallest piece you can cut your to do.
Play 'indestructible' by Disturbed.. follow it up with other faster rhythm songs. Make a playlist of all of those feel good tunes that made you dance... Check out jenny music on the google tube ... Go to the playlists tab and pic whichever genre you are into. Do not play songs that you have heard a million times break those up with some new stuff you haven't heard. Seems like a little uncomfortability, makes this damned box a little bigger, by outgrowing it. Music is easy... And you can't hurt it.... The other option, is a punching bag.
Do tiny tiny tasks & check them off for dopamine release… that will provide energy & motivation for next couple of things.