How do you organise your week after a layoff?

I want a realistic schedule for the week that does not burn me out. I do not usually post, so bear with me. 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 10 months ago, and it settled down once I kept a simple log of every call and form.

A walk before I start and a call with a friend at lunch keep me steady.