Depression. A one player role-playing game.

Make a character, who is an ordinary person in the real world. They have hopes, ambitions, dreams, fantasies, hobbies. What are they?

Pick two of these. These are your goals.
Make an outline of how your character might reasonably accomplish their goals. This should be three or more steps. For at least the early stages, flesh this out into simple, easy, "can do right now" chunks.

Pick one of your hobbies or interests. This is your distraction. Think about how this manifests in terms of day to day life. This can tie into your goals as well (for instance, if your goal is to get a black belt in your martial arts school, you distraction can can be practicing forms. That's cool.)

You now have three things you can do right now, at least two of which are related to your goals and amibtions in life and at least one of which is directly fun.

You have a whole day ahead of you. Think about what you want to do with it.

Then go back to bed.