'Sticky thinking' hampers decisions in depression

Something helping me lately is focusing on practical habits and training myself to view thoughts as an outcome of my habits and physical well being, rather than (only) the opposite. In practice simple things like going to bed at a consistent early time, making my bed, shaving and getting properly dressed (on wfh days where its of no consequence otherwise). Exercise, etc. Most important, by far, had been to not view that list of things as all or nothing. Tiniest step helps, even eg cleaning just a couple dishes, single piece of trash, etc. Its helped me see all or nothing thinking as the main enemy, and these little actions as the greatest weapon against it.

The more days I tackle the little things, the more empowered i feel. And the more I notice, now even on days where only half the list of those basic wellbeing hygiene things get done, I still feel tremendously better. Different. And the less need I feel to treat those chores as the goal and lore as a simple means to living a simple good life, and enjoying the good moments. I see the interplay of physically taking care of yourself and others, incremental progress and good habits, and a more balance outlook on life all toed together and all part of a healthier and happier mindset.

Tldr when I start to slip and spend less time diagnosing and more time finding something, anything, small to change course, and am surprised at the ripple effect is (now) has.