Find a brain dead hobby like woodworking. Something to keep you going without thinking too hard while you work with your hands and get a feeling of accomplishment.

I haven't programmed in years. I enjoy being stupid.

Figure out what your attention span is. Mine is about 12 minutes. When I'm flipping YouTube videos I usually will settle on something from 10 to 15 minutes. If it doesn't hook me in the first 30 seconds though I bounce. I can kill a whole day doing that. And it's okay.