Have you thought of journaling? It might help to get some of your ideas out and feel like you're expressing yourself. You could find a template for a mental health journal specifically, or just keep a blank notebook nearby and write down any rants you feel compelled to.

For motivation, ymmv, but I think the key is to make routines and habits. If you make more things automatic with a set schedule or general time of day, it won't take as much mental energy to keep doing it. Example, if you always go for a walk after waking up, eventually it'll just be a box to tick instead of an actual decision that uses up your executive functioning "spoons"

And seconding the "anything worth doing is worth doing poorly" sentiment. If you can make it to 25% of something (example: got to the gym but felt too tired/awkward/nervous to actually work out), count that as a tick. Getting out of the house is worth a point too. Your best looks different every day.