Need help with time schedule?

Hello everyone, I suffer from a big problem, the past couple of years were very rough, won't bother you with details.
I live in a hot country, i work in a power plant. I suffer from sever depression however I refuse to take medications because it gets in my line of work.
I need to get better stop surviving and start living. I go to work at 6am, i reach home at 3 pm. I got no one in my life right now because I don't have time. I have no motivation even to eat, when I get hungry I just order food. I would appreciate it if someone could give me a hint how to arrange my time. When I get back from work I usually am very tired to move.
I would like to be able to cook healthy meals, start working out, usually I sleep at 6 or 7 pm, wake up at 2 am.
Then I take out my dog and train him at 5.
I have no idea where to start, what to do at what time.
I appreciate you taking your time to read even if you don't reply.
Thank you
Need help with time schedule?
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