How do you organise your week after a layoff? - 3 months and counting

Since my layoff as a mechanic I have no real structure. Thank you in advance. 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.

Thanks for writing this out. I went through something close to it 3 months ago, and it settled down once I kept a simple log of every call and form.