You don't usually need to remove bones from canned salmon, unless you personally dislike them, edgy. The process of cooking them inside the can makes them softened and edible the same way bones in canned sardines are edible. The cooked bones in canned salmon and sardines are a good source of minerals like calcium.
Of course, if you hate them, then by all means pick them out.
Good on you for doing the chicken and squash! Cooking slowly gets easier as it becomes part of your routine. I am by nature a non-cook, too, and for years I've lived on cheeses, yogurt, fruits, sardines and the occasional bread roll or packet of whole-grain crispbread. Sometimes I would buy whole roasted chickens to bring home and just pull pieces of meat from them for supper.
As time has passed, though, I have been doing more cooking. Remember that as with your eating, it doesn't have to be all-or-nothing at first. Even making one or two meals a week at home is a start.
It sounds dumb to say this, but it took me ages to realize that it takes just about as long to roast 4-6 chicken legs for the week as it does to do 2 for the night. These days I know that I can do larger batches at one time, then freeze leftovers (in small portions so they're easier to thaw) if I get tired of eating the same thing.
I am extraordinarily lazy when it comes to things like cooking, so I often won't do
anything to meats or what have you beyond the minimum it takes to get them into the oven or the pot. I really mean the minimum. This week I bought chicken wings, opened the packages, patted them dry a little and put them straight into the oven without doing anything else to them. I figured I could deal with that if I wanted to once they were cooked. (I did later season some of them in a batch to eat.)
Same thing with vegetables. If I eat cooked vegetables usually they have to be something I like that can be done very simply; I put frozen or fresh spinach straight into a pot on low heat to heat through, then add butter or something, and salt and pepper. Frozen cauliflower just gets poured into a covered bowl and steamed in the microwave. I tell myself that I can do more to it later if I feel like it. (And I usually do; for some reason it seems less overwhelming to come back to it later, whenever I feel like it, and heat it in a pan with some oil and garlic for a couple minutes; instead of thinking I have to do everything all at once.)
I know that if I don't give myself permission to do the minimum, I might not do it at all, and that would be far worse.
I still do a lot of non-cooking. Like you, I eat a lot of cottage cheese, and yogurt, and I eat a lot of raw veg like celery and tomatoes.
However, now that my baseline minimum cooking effort has become more routine, it has gotten easier to do more ambitious things from time to time. The steps are small — maybe now I'll sauté a clove of garlic or shallot in some butter to add to my otherwise plain spinach with cream and salt.
Anyway, all the best to you.
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