Phoenix I really feel for you. I've suffered depression since being 27 when I lost a baby. On and off, but for long times when it does come. I had a bad bout when my daughter left for uni eight years ago and it has taken me some time to get back to normal. In saying that, you wonderful people on here have helped me out immensely over the last few weeks. I look forward now to chatting to you all.
As for the shower, I know that feeling too. Just getting into day clothes can be a struggle. And phoning or talking to someone can feel like you're moaning on and going over old ground and boring people. You find out who your friends are with depression, I can tell you. I've lost some friends but if they didn't want to help me through, then they weren't true friends. And some family too. So I had to help myself. I painted my toenails, listened to "new" music (other music held too many memories), did window sill gardening (even watching some cress come up can be cheering), bought cake (sod the diet), ordered online some crafting things (canvases, paint, embellishments etc.) and made up some christmas canvases for friends and family, I watched comedy shows (I know this sounds daft when depressed but laughing or even smiling at the jokes can release endorphins into the system to make you feel better. It felt false at first but I kept going, better than watching a weepy movie.)
Write your list, but only aim to cross off a third of it while you are feeling bad and give yourself a pat on the back for this. Put simple things on like get out of bed, make a cup of tea, breath in deeply at the back door, eat something that's good for you, that sort of thing. If you crowd your list with things you would normally do, then you set yourself up for a fail because you are not well enough just yet to take these things on. Delegate for a bit. I don't know your situation but if you can let someone else cook or wash up, do some housework. If you do live alone, find a cleaner to help you out.
My son is going through this at the moment and he is on his summer break from college. I ask him to help around the house and all he wants to do is play on his computer (he does help a bit from time to time but it's a struggle). That may be just being 17 or it may be being depressed so I try to suggest going out but I don't push it because I know what it feels like. He will come out the other side, he is currently seeing a counselor.
It feels like a black tunnel with no light at the end. But there is. And we are all here for you. Please stay in touch. Even if all you do in a day is chat to us you have still achieved something. Take care and be good to yourself. Xxx