maybe you can give me a plan including afternoon time

Sure, here's a plan that includes afternoon time:

12:00 PM - Lunch: Take a break from work and have a healthy meal. You can either cook something at home or order food from a nearby restaurant.
1:00 PM - Exercise: Get some exercise to boost your energy levels and clear your mind. You can go for a walk, run, do yoga, or any other form of exercise that you enjoy.
2:00 PM - Work: Get back to work and focus on completing your tasks for the day. Make sure you prioritize your most important tasks first.
4:00 PM - Break: Take a short break to recharge your batteries. You can have a snack, listen to music, or do something else that helps you relax.
4:30 PM - Work: Resume work and finish up any remaining tasks for the day. Check your emails, make any necessary phone calls, and tie up loose ends.
6:00 PM - Dinner: Finish work for the day and prepare or order dinner. Take this time to unwind and spend some quality time with your family or friends.
7:00 PM - Leisure time: Use this time to do something you enjoy, such as reading a book, watching a movie, or playing a game.
9:00 PM - Wind down: Start winding down for the day by taking a warm bath or shower, doing some light stretching, or practicing relaxation techniques.
10:00 PM - Bedtime: Go to bed at a reasonable time to ensure you get enough rest for the next day. Avoid using electronic devices before bed to help you fall asleep faster.