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

I want a realistic schedule for the week that does not burn me out. I have read a lot of threads here and could not find my exact situation. Some days I do nothing and feel guilty. What helps you switch off?

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.