So bloody true. I know exactly what you mean and how you felt. Feeling bad about not doing something and then not doing it anyway, and not doing anything else either. Complete waste of time. Happens to me too sometimes.
Like you said, the best thing is to change the environment and try to switch your mind. It's fine to have days where you don't do anything at all. In fact, I started to save at least one day a month (usually a Sunday) where I just don't plan anything and see where the day takes me, and because I don't have any pressure - I actually still end up doing a few things I enjoy :-)
That's a great tip! I'm going to try that. One free day of no planning! Ok done!