Well, what a wonderfuld ting to have a list like that, do this, follow this "recipe" point by point - and your depression has joined Elvis and left the building.
If you think a such list exist, I'm sorry to disappoint you. It doesn't. Anyone claiming to have a way out like that, is scamming you.
I have never written a list or used one before, but I'll try to explain, what I personally do.
1. Accept that I'm sick and need a "break from life."
I sleep a LOT, don't answer the phone, don't watch the news. It's pure survival basis. Maslows lowest part of the system. Eat, breathe, sleep, stay warm.
2. Getting a bit better I start to return to life long enough to watch a TV show or a movie.
3. When I'm ready to start such things, I focus on personal hygiene, since this is much needed at this point.
As a personal "rule", I demand one thing of myself. When I did this today, then I can't return to nothing tomorrow. I must keep up going forward.
4. When I leave a room, I must make more order before I leave, than when I entered the room.
Now I also must start the battelse to get out. Maybe just sit outside on the stairs to the house with a cup of tea, waiting not to throw up from anxiety.
5. I keep going forward. As allways, the route has many bumps on the way, and I am very hard on myself. SO consider carefully to try it, before you do it. Or do it with precaution. I'm NOT a doctor, I'm not educated in this stuff - I "only" have 20 years of experience living with it.
An beware also about the 20 years. I know a lot about my feelings, how hard to push myself and it takes time to learn.
I force myself into situations, that I would run away from, to confront my anxiety.
Not because I like it, who would like to be so scared, thet are about to sacrifice their last meal on their shoes(?) But I test my limits to see progress.
SO, try taking it very slow. Remember the start rule, what you do today, you must also do tomorrow.
Don't force yourself too hard the first many many times. Accept it takes time. A little progress is better than nothing.
I'm currently at 3,4 and 5 at the same time, so a little here, a little there...
Now I'll for instance go with the dogs to the greenhouse to work there. It both in the open and even so closed. SO let's see what happends.
If everything else fails, I'll retreat to my safe spot.
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