Daily structure while out of work after 10 years as a production planner

I have been out of work for 23 weeks and my days blur together. I would rather hear the honest version than the polite one. I also want time to exercise and to see people. What helps you switch off?

I aim for three focused hours, then stop. More than that and my applications got worse.

Write a short list the night before. Waking up with a plan is a relief.