I don't like being tied to a schedule either (just a streak of rebelliousness in me). However, a regular sleep schedule (and an adequate number of hours) alongside a schedule allowing some flexibility help. Structure gives me a sense of what to do at what time. This "distraction" helps me get out of my head.

I also try to keep a specific time for mood logging, jotting down things that make me stressed (therapist's request), and journalling. That way, I can dump all of my frustration at a specific time instead of randomly taking it out on other people. Of course, I'm not always successful. The more I'm able to build good habits to get out of my head, the less likely I am to ruminate on my feelings. Of course, that's just me and your situation might be very different.