I meant to reply sooner, but I wanted to think about it before answering.
If it helps, I do not think you handled that awkward conversation badly at all. Sometimes I replay things in my head too, and later I realize the other person probably moved on much faster than I did.
My instinct would be to keep the next interaction simple, normal, and brief. A calm message usually smooths things out better than a long explanation.
I would probably say you appreciated the time, then move straight into the next practical step. That keeps everything from feeling heavier than it needs to be.
Also, do not underestimate how much rest helps perspective. After a regular day and a decent meal, most situations feel easier to answer.
If you want, send me the draft you were thinking of and I can help tighten it. I am good at making replies sound natural without sounding too formal or too distant.

I finally tried that routine you mentioned, and it actually made the afternoon feel less chaotic.
I kept everything simpler than usual, set one small task first, and stopped pretending the whole list needed to be solved in a single burst of energy.
That alone changed my mood. I think I get stuck when I expect every day to feel equally focused, and then I get frustrated when it does not.
What worked best was deciding on a stopping point before I started. It gave the day a cleaner edge and kept me from drifting into six random side projects.
I also took your advice about stepping outside for a few minutes. Nothing dramatic happened, but the pause reset my brain enough to make the next hour easier.
So yes, your suggestion was solid. If you have another version of that plan for busier weeks, send it over. I would try it again because this one felt realistic and not overly rigid.