I'm going through some transitional shit in my personal life and its always been easy for me to get sunk in depression. Its easy for me to spend a day doing nothing but eating junk food and playing videogames when I'm feeling stuck. I've been working with a therapist and she's helped me realize that depression is a part of who I am, and that it serves a purpose. When I feel depressed, it is my brain trying to tell me something or protect me from something. I need to acknowledge what that is and work on my improvement.
I'm trying to develop my own routine. This isn't really prescribed by anyone that I know of, this is just something that I made up on my own and am trying to work out the kinks. Basically I give myself a task to "do something _____" and I can be a little creative about how I achieve that goal. I've had to do a lot of thinking about my own triggers and behaviors when I'm depressed, as well as the things that nourish me. I end up focusing a lot on my health, cleanliness, and art to combat depression.
Daily rituals:
1. Do something productive - I usually focus on cleaning, because I get really messy when I'm depressed. Even something small like making the bed is better than nothing
2. Do something active - Go out for a walk or go to the gym
3. Do something healthy - Go to the gym, meditate, go to bed early or eat a healthy meal
Weekly rituals:
1. Do something fun - whatever your idea of fun is. I try to hang out with friends or take the dog on a hike
2. Do something artistic - I like to draw and learn to play the ukulele. I could also go to a museum or even see a concert. Someday I'd like to learn to sing
3. Do something good - I try to distinguish between "good" and "nice" for my own sake. I don't have a real definition of one from the other only that doing good takes some measure of more effort than being nice.
The nice thing about this is that I can cross off multiple items with one action if I feel like it. Taking my dog for a long hike would fulfill my daily requirement to do something active and healthy and weekly requirement to have fun. Donating a bunch of old stuff to Goodwill could fulfill my daily requirement to do something productive and weekly requirement to do something good.
Anyway, I think it helps me a little. I get home from work and have to ask myself if I've done anything productive or healthy. If not, I might just do the dishes or eat a salad. Even if it's really small, I'll just get it off my list and its better than if I didn't do it. Even flossing as something "healthy" is better than not doing it, right? The point is to force myself to do something that will make me less depressed, to take some control over my life and well being, even if its just taking out the garbage.