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Prep the night before as much as you can.
AirPods to keep the brain calm and focused (whatever music does it for you)
I try to block some time at the end of my day to prep for the next day- review the meeting invites, make sure I’m up to speed, jot down questions, etc. so I can run in the door, sit down and be ready to rumble. This also helps me reprioritize or figure out what I need to offload. I block working time and keep to it.
With the kids, I make sure I do as much as possible the night before- find shoes, pack bags, make sure it isn’t some sort of spirit day involving an elaborate costume or hairstyle (the worst).
Change your default outlook settings to make appointments of 25 mins or 50 mins instead of 30/60. Those minutes you get back you can pee, hydrate and eat. You might even get a chance to breath and feel less overwhelmed.