I may be wrong, but it seems like “planning” what to do tomorrow seems to be consistently leading to more sadness. It’s not that you don’t want to make time for yourself but it seems like the “making” of time is making you sad. Not the whole picture, but a part of it. Do you think being more spontaneous with what you want to do will help? Nothing reckless or damaging of course. Just kinda like, going for a walk because it’s sunny. Taking a bubble bath because it’s cold. Something that isn’t planned or controllable.

Behaviours and thoughts lead to certain emotions. Being aware of which thoughts and behaviours lead to positive and negative emotions might help. Reducing ones leading to negative emotions and accumulating ones that lead to positive emotions can help.

Since you have been trying to reduce the behaviours and thoughts leading to negative emotions for a long time and but didn’t find it useful. Maybe you should try to accumulate behaviours and thoughts that lead to positive emotions instead of reducing the negative ones.
I would focus on behaviours since you seem to be very aware of your thoughts. No worries, thoughts take time to change but behaviours might be easier or provide more relief.

You’ve mentioned that listening to upbeat music and seeing friends gave more positive feelings. For starters, maybe you can update your playlist of upbeat music, you’ll be surprised which musicians you’ll come across 🙂 Seeing your friends is nice, but I also wouldn’t depend too much on others since they have their own schedule and you don’t want to feel disappointed if they are too busy to hang out. An alternative might be going for walks in sunshine or laying down in the park.

Warmest regards,
Alana