Remote work is a double-edged sword
I know that place you are at
Remote work "illness" #1 - failing to separate work and life(free time)
Not a problem when you are single and "on your own"
Heart-attack territory once you have children
Don't think playing a game on a Friday night will recharge your batteries, not that simple, not even if you'd spend the whole weekend doing it You can't escape a burned-out mindset withouth changing your habbits
Most probably,your day job pays for a 8h workday
This translates to 6h of active work time(optimistically speaking)
Wake up at 6am
Work from 9 to 12(3h)
Then take the next 2-3h free, go outside, cook some non-poisonous food, no internet, whatever you do don't think about work
Then work the next slot 15-18 and do a hard stop
Learn how to say "no" - no I can't, no I won't
Some of my projects are over a year late! I could easily spend an extra 2-3h a day just replying the most urgent emails I got within the last hour of my work day - won't do it - if anyone on the other side of the plannet is so brainwashed as to prioritize some corporate slaveowners well-being over his own health .. sorry but the thing you are living is a 21 century version of hell
Buy a stopwatch or repurpose an old smarphone, setup a counter for 6h and work your day job only those 6h
One very good excercise for self-discipline that helped me a lot
3 minute high-intesity workout every day
Time of the day is for you to choose, just make sure its 3 minutes - use a stop watch!
Always tell your self "If I'm not able to keep this f*ng 3min schedule how can I achieve anything else in life"
It'll do miracles