I don't mean on call. I mean, work til 6, eat dinner, check the mail. Do a couple chores and bam, it's 8:00. Shutting down at 8:30 will work if you have no friends or family I suppose.

I have friends AND family and I manage it. If you wake up at 6 AM and go to bed at 10 PM, work 9 AM to 6 PM, and shut down all your screens and stuff at 8:30 PM, that gives you 8 hours of sleep a night, an hour to work out in the morning, 2 hours to eat breakfast and do morning stuff before work, 2.5 hours every evening for dinner, chores, screen relax time, as well as communication with friends and family, and then another 1.5 hours for low-stimulation home family time and reading. Sounds perfectly fine for a weekday.

Giving a very generous 1 hour for every meal and daily 1-hour workout, that still gets you 12.5 hours of non-working screen time for your work week, and 7.5 hours of lower-stimulation entertainment. And then you have your weekends for weekend stuff. What does your schedule look like where this is a serious problem?

Being constantly socially online with people you don't live with is honestly overrated. Cutting out social media is a good first step, and strengthened my most important social connections, and completely eliminated ones that I hadn't realized were empty and meaningless (do you really need to be "friends" with everybody you knew from high school?)

If you work until 6 then you presumably don't start until 9:30-10, so you can probably sleep until 7:30 or 8 in the morning. So do the same routine and move it back an hour or so.