Struggling with Motivation During Depression

Man I feel this so much like if I stare at a spot of clutter for too long it's hard not to beat myself up for not having a clean place (I always kinda blame my family for this) and then i end up thinking on so many things about it so much that i end up fizzling out and not wanting to do anything because i over stressed myself so hard and just want to run away from it but the only one left to do anything is my bf and he works so much with already less stamina that he hardly wants to do anything except watch a little tv with me before bed and not even fun bed just sleep so like I cant even have my coping mechanism need met but having most of the day to myself makes me feel even more lazy and self loathing and just feels like a never ending cycle so I zone myself out because I feel stuck

My therapist told me when I feel like that, ask myself what I feel like I can do, even if the answer is just getting up or opening a book, because at least I did one step closer