How do you organise your week after a layoff? - 12 months and counting

I want a realistic schedule for the week that does not burn me out. There are 14 people counting on me, so I am trying to be careful. I also want time to exercise and to see people. What helps you switch off?

Thanks for writing this out. I went through something close to it last year, and it got easier once I kept a simple log of every call and form.