How to Answer "How Are You/How is Your Day" questions?

My mental health has not really been great for a while and my mom and sister know that. I think they are trying to help by reaching out to me and sending me a How Are You/How is Your Day question every once in a while (which I feel selfish but I kind of just wish they would like send me an article they liked or a thought about a show or book they had recently because that would make me feel like they actually want to talk to me and im not just a checklist item they are ticking off out of duty you know?) BUT I never really know how to answer. Like I don't really want to keep lying and being like I'm okay or I'm good in various ways because tbh I'm really not and it makes me feel even more lonely because I feel even more disconnected, but also I know that it doesn't really do anyone any good either for me to be like yeah im not great or any more honest than that would just upset them and make them sad or angry. A lot of the times I end up just not answering because I don't know what to say. Even with strangers, I always feel really weird when theyre like how are you and i know its more of a social performance or routine to ask and then just say good or fine but it makes me feel so gross to do that and be lying.

does anyone have advice or suggestions for how to not be in this trap of like lying and not being able to be authentic but also not being a downer and upsetting people? Or do I just keep lying and feeling very alone?