I wish I could help you. I am often in places consistent with what you're describing (and it was really really bad 2020-2022). I wish "just pull it together" worked

I want to echo the sentiments from I_got_killed_one_time and nomorepie. You and your brain health are important to us.

Something I think helped me a lot was to create a habit tracker with a checklist of easily accomplishable basics. It's just a Field Notes journal. Like, my brain health is still in shambles, but at least this way my brain health is in shambles and I floss every day. If you're someone who benefits from checklists and notebooks, that might help a bit?