Has anyone managed to break out of a slump?

[Iamateadrinker]

Rubbish title I know but I don't know how else to describe it.
I am mid 50's and seem to have lost direction.
I'm single, adult children live away, I'm in contact with them pretty much every other day via messaging but only see them face to face a couple of times a year, I brought them up largely by myself and consequently my career suffered so I now work long hours in a low paid job. However in my time off l struggle to do "anything".
I'm a reasonable cook but hate cooking and although I know it's dreadful for my mood I end up eating junk food/ sandwiches as even chopping a salad seems too much effort.
I don't sleep well, waking up several times a night, my self care has dwindled to the basics... even standing under a shower seems too much effort.
I repeatedly start jobs around the house i.e laundry/ filing paperwork and get distracted by another job or " hit a wall" when I can't actually do another thing.
To be clear my house is not a hovel, I am well presented at work and manage to do the million tasks needed there ( although slower than previously) and once again having difficulty concentrating on one task at a time.
In my head I know the answers are going to be exercise/ prioritise sleep/ eat well and this is the advice I would give to a friend...but I don't know where to start.
Everything is overwhelming. I am on HRT which did seem to help for a while.
I just feel tearful and sad that I am losing the busy, interested self I once was. I would like to know if anyone else got themselves out of a slump. I would love recommendations for any books or podcasts that helped.

TLDR

Too unfocused and unmotivated to achieve even basic tasks...where to start?

I can resonate with your post OP. My children are younger and I find myself thinking I'm too old for them.
I am literally wishing my life away. It is just worry and more worry and then lethargy.

Might need to up your hrt dose?

I’m 50 and I have young children and work full time and feel I could sleep for a year.

m one new habit a week just one - make a diary and tick the habit off every day

In January

week 1) I started taking a multivitamin, iron tablets mild (built these up) vitamin d, magnesium, zinc, vitamin c and a fizzy tablet in water - it took a week but I don’t wake up with a headache each day
week 2) I put on my heated blanket every night for 20 minutes and it feels lovely getting in warm bed
week 3) I take the kids swimming whatever the weather on a Sunday afternoon - they love it for an hour and I give my hair a proper proper wash and condition and treatment on the showers at the gym - we all feel refreshed after it
week 4) I have at least one night where no phone from 5 pm and I read only in that evening no tv no phone etc just quiet time and bed
week 5) home made face mask once a week
week 6) giving my car a little clean through the car wash every week
week 7) …

you get the idea

counselling might be good and chicken soup for the soul

during Easter I’m doing a small walking challenge in my local city

have you got a dog? Or could you walk for a local dog shelter to get you out ?

I too have lost my brilliant career but I have got two fabulous children

Yes I got out of a slump

The first spring lockdown I was down really down as in thought me leaving my family would be the best option down.

I got HRT from my amazing slightly older female quack over the phone slapped it on.

That made me perk up but it wasn't what got me out of the flunk.

In later years every day is precious, we have buried people younger than us. You wake up and your body can walk, shower.

Healthy food helps. And just getting back to looking forward to enjoying each day. It doesn't have to be an exciting day.

I read some easy novels to get back into reading. We travelled to get out of the staying at home slump.

I love home. It's how we want it, but it's not how I guess other people see a successful home. It's tatty, it is being decluttered.

Basically life goes on, outside your house. Embrace it or don't. Up to you.

Life is precious, healthy moving skeleton life is limited.

There will, I am sure, be a few years at the end when you can't leave home. Watch TV. Until then it's a waste to not embrace doing things, reading things, going places

I've been learning tai chi for the last year. It has really changed my mood, strength and energy level after getting a bit burnt out (nearly 50, single parent chronic health condition, stressful job).

Thank you for your ideas
I particularly like the one about changing one idea at once.
Bringtheweatherwithyou nailed it- lethargy was the word I was trying to think of. I feel like I'm moving through treacle.
I purposefully go out somewhere different one day a week, to the cinema, a museum, a walk, lunch with a friend but the next day I can barely move, it's as though I've " used up" my reserves.
I wonder if it's because I live by myself? There's no-one to show up for. I know when I was running the house by myself with my children at home I was super organised and energetic.
I used to love reading but my concentration difficulties mean I often stop reading mid sentence to go do something/ check phone etc.
I want to change hence this post.

This was my first thought too

You might want to consider adding testosterone to your hrt. Technically it's meant to help with libido. Hasn't massively helped me with that, but has given me a renewed lust for life!

Try to change one small thing in your day and do it completely differently.

Or try something new to you, a new hobby. Spend more time outside even if it is just sitting in the sun. Go for a short walk as often as possible.

The main thing is to change things up in your life. And be kind to yourself when you don't feel like it. Remember even a slump is temporary and could be trying to communicate something important to you about your present life?