How do you organise your week after a layoff? - 6 months and counting

I want a realistic schedule for the week that does not burn me out. I would rather hear the honest version than the polite one. I also want time to exercise and to see people. What does your day look like?

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.