Log every 30 min of week — discover time "holes" honestly.

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.

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.

Map the process as-is (not as-wished): every step, decision, delay.

Map every step a task passes through end-to-end, marking value-add versus non-value-add.