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I made goals for myself to do things:
#1 was get outside every day to hang out in my own yard. Read, meditate or watch birds and bees...
I also did one chore every single day on top of self care - water some plants, sort my laundry, wipe down the bathroom or kitchen etc
I ate one meal at the table. Sometimes I could only sit for 5 minutes before having a panic attack.

Then made goals to participate in my hobbies and used that to accomplish other goals like sitting, standing for longer periods of time.
Stand to do a puzzle on the counter.
Sit to do a crossword puzzle, handiwork or a craft
Sit or stand to do a chore to help out my hubby

One activity I enjoyed (or used to enjoy), one chore, one meal plus any self-care every single day. Increase everything in a few weeks - to two activities and two chores per day plus some movement (other than to do these things...you have your yoga.)
Progress again in a few weeks: maybe no more hobbies, but add another chore and add more movement: increase the amount of time and the difficulty - perhaps from bed to sitting in a chair to do the activity.

Hubby and I talked about things he would like to begin doing together, and slowly we began to do those things even if they hurt, even if I was embarrassed and even if they were incredibly hard: on weekends going to our favorite place to eat once a week or go for ice cream and walk down the street both days. This soon became an evening activity too. Walk outside every day.

Things I stopped doing: stopped researching TMS. Only allowed myself 1/2 hr. a day to meditate, 1/2 to either journal or be on this forum or to read any TMS book I already owned. I also began to stop myself thinking about the TMS and worked on re-directing my fearful, anxious mind more forcefully with the STOP method that @Baseball65 has talked about, recognizing that thinking about TMS had become OCD like (not just the symptoms but ANYTHING about it).

I conciously worked on these things everyday. It was interesting to see how the TMS brain would resist: forget to do things, avoid, get distracted. I'd make lists of the things and then cross them out to keep on track.