The first one is to have priorities. Having priorities is very important so that you can manage your time well. Focus on doing very urgent work first, and avoid doing things that don’t need to be done during working hours. You can adapt the Eisenhower Matrix in your decision making.
The next thing is to manage working hours well. Make good use of your working hours. During working hours, try to stay focused and complete work on time. Take breaks during breaks and avoid bringing work home. When you get home, you can play and hang out with your family without thinking about unfinished work.
The last thing to take note of is to dare to refuse. Reject things that are not too important, this applies in the office or in a circle of friends. You don’t have to do everything yourself, when there are more important things to do, you can delegate those things to someone else.