I find that a goal for exercise helps a lot. If jogging is your thing then sign up for a 5k(or longer if that's where you're at) and then set a goal time and training plan. Seeing improvement over time is what helps me. Even if I don't feel like I have control over my job or feel stuck in my career, I can at least improve my fitness. When I'm aimless in my fitness goals then I'm less motivated to do it and if I do get my butt off the couch then I'm less motivated to work hard while I'm training.

Try more strength training rather than cardio.

Try interval swimming. Go into it fully, explore different movements, sweat it out and stick to it.

Look up ghostlighting, make adjustments.

where do you jog? do you jog with someone? sometimes that makes a huge difference. I try to jog outside in the morning or during lunch.

Here, alone: https://www.google.com/maps/dir/62.2298738,25.7369546/62.229...

I'm really not a morning person, and my lunch breaks are stretching long enough as it is.. that really leaves after work as the only passable time.