How do I stop slef sabotage and procrastination?

I used to be good at time management and very motivated in my career. Then about two years ago I lost a close friend over a strong disagreement and then lost my job.

Slowly but surely I became a bit depressed and had some physical health issues. I'm seeing a therapist already, and a few months ago I finally managed to get a plebe job at a retailer, but when it comes to doing my personal work that would open doors in my industry I just can't seem to find the time and motivation to do it.

Don't get me wrong. I got plenty of time available, I just find myself being ridiculously avoidant or distracted or tired, you get the idea. And, no, I don't use social media much, I don't videogame or binge shows. I just get distracted with house chores or simply overthinking.

I've already tried lists, planning and goal setting ( all this comes naturally to me), but it makes no difference.

I've tried reducing the expectations and goals, no difference. I still don't do anything.

I tried apps to keep track of my progress; also useless.

I've even considered finding a life coach, but I get the feeling they're a scam. Unfortunately I don't have any friends or relatives that can help me stay on track with my goals.

TLDR I'm getting a bit desperate here. Any suggestions welcome. Thanks.