I ain't no expert but i'm pretty sure if someone wish for change then they have to actually change how they do things, and by doing things i don't mean looking stuff up from the internet, with change i mean for example trying to play less videogames, possibly changing up your diet (unless its already good), trying to exercise more like even the walks that paper recommended are a good idea. Change isn't easy but if you really want things to be different you have to start doing things different and the fundamental basic things are a good place to start.
Change isn't about motivation it is about discipline, you have a goal now you have to set up consistent patterns regarding to your lifestyle to achieve the said goal, and then if all goes well motivation might follow up from that. By doing what's enjoyable is not how you improve or get to your goals tho, a ship may be comfortable and safe in the port but that's not what ships were made for.
Depression is a mental state. Going outside, exercising, doing stuff for yourself, counters that mental state with positive ones and you know, when you feel good from that, and the depression is in the background, a more positive perspective towards life will be available to you, cause the perspective we see the world through is pretty heavily biased by the dominant emotion currently in our mind . Finding our way out of depression is about strengthening that positivity because depression sustains itself off of negative perceptions the key to figuring this stuff out is understanding it.
