How do you organise your week after a layoff? after 9 years as an administrative assistant

Since my layoff as an administrative assistant I have no real structure. I have read a lot of threads here and could not find my exact situation. 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.