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I suspect you probably don’t have time management problems. it’s most probably a prioritisation problem that you need to address.
And then accept that certain things won’t get done (but some will, and you’ll get to be healthy enough to enjoy them)
As far as time management, you just have to take one thing at a time. There's this one woman at work who brags that she is a consummate "multi-tasker" because she is doing something on three or four projects at a time. I, on the other hand, tend to start on one project and go as far as I can with that one -- hopefully to conclusion, but sometimes you can't finish it up until a missing piece is found. At the end of the week, I usually have three or four more projects finished than she does. She usually has five or six projects partially finished to my one or two waiting to be completed Monday morning before hitting the next set of assignments. Unless Jim is the name of your significant other, don't worry about making time for that when you leave work. Watch what you eat, do some light exercise like walking around the block or on a public walking trail with "Jim" (or "Gem").
OP it is really hard but I had to learn that I have to stick to a strict schedule. I have ADHD so if I veer off the schedule its hard for me to get back ahold of my daily routine. I have to make it a priority to go to the gym and take good care of myself.