I can definitely empathise mate.
With Everton you just have to have a proper word with yourself. I realised when my eldest was little that I was ruining too many weekends and letting too much quality time with him go because of how wound up I was getting. These days I’ll swerve watching us for the most part, or at least turn it off if a game is going south. When we lose - and obvs I’ve had a lot of practice - I reinforce that it’s just a game.
My auld fella was gone 12 years in December just gone. I still dream of him frequently and wake up with that sadness at remembering he’s not around or even come to the realisation while I’m still dreaming. Of course time helps but it never fully heals you, and nor should it. Whatever pain you still feel at his loss is a mark of the man he was to you.
As regards caring about stuff, I think we can all empathise in these wacky times, with someone who is feeling a bit “meh” about everything. Rather than trying to force yourself to care about stuff that you clearly don’t, maybe try to bring a couple of new routines into your life that you will be more invested in. Reading, exercising, gaming, learning a language/skill, cooking, etc. Loads to choose from and I guarantee whatever you want to get into, you’ll find a thread about it in here somewhere!!!