Time alone works like an off-season. Nobody sees it, but the next season shows exactly what you did with it.

Nothing about unwatched time gets credited while it is happening, which is why it is so easy to spend badly. Nobody claps for the hours you read, practiced, or slept properly. The work still accumulates, quietly, and then becomes visible all at once later, when people assume you got better suddenly. You did not, it was the empty stretch.

Look at the next unstructured week you have coming and pick one thing to put into it. Not a full program, just one repeated thing. Do it on the days nobody would notice if you skipped, since those are the days that make the difference.