this sounds so much like me it hurts   one thing i can tell you that has helped me is when im feeling like that i try to find one thing to do to make the situation a little better im not talking about cleaning the room or doing the laundry or anything like that i mean things like if youre going to the bathroom maybe pick up a dirty shirt from the floor and throw it in the hamper on the way   even though its the tiniest little thing it will give you a little dopamine hit as a reward   i go in cycles and when i get really down nothing seems to help doing that one little thing often leads to one more little thing maybe ill grab a dirty glass from my nightstand on the way back from the bathroom to put in the sink   each of those little steps without putting any pressure on myself to complete any big tasks really helps and the tiny things start to snowball   ive actually reached a point where cleaning especially laundry has become somewhat of a coping mechanism for me its something i can do without messing up that my family appreciates and it helps to make the space around me less cluttered which makes me feel a little less overwhelmed