Having ups and downs are part of the process and it helps to eventually accept that every day your output may look different.
Instead of looking back and feeling pity and regret, see what you can do today. What helps for me when I'm dealing with this, is to:
write out my thoughts of doubt for about 5-10 mins
Then write what I actually want/need to do
Then choose one thing from the list and just focus on that.
Get to work.
I personally think "doing the bare minimum" is a good backup strategy so that you at least keep your streak of productivity (something is better than nothing). If your work capacity is low, then "doing the bare minimum could be the primary way of working while you build up momentum and your capacity. Because small wins compound overtime into big wins, even if they may not feel fulfilling in the beginning
In addition, can recommend looking up strategies how to manage imposter syndrome and over thinking.
Terracore
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