Group similar tasks into one slot.

Define where your "good enough" is on a 0-100 ruler, to know when to stop.

Sort tasks on urgent/important axes and treat each quadrant with its rule.

Document ideal weekly routine in one page: when wake, exercise, work, sleep.

Do not commit on the spot. Request 24 hours to think before any new obligation.

Decline any meeting without a written agenda — politely cancel and request one.