How do you organise your week after a layoff? - what worked for you?

Since my layoff as a teaching 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 does your day look like?

I aim for three focused hours, then stop. More than that and my applications got worse.

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