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Honestly this starts with your mindset. You need to tell yourself that you’re always going to take care of yourself first, no matter what. Work is important but never more important than your overall well-being.
From there, try planning out your work for at least a few days in advance. One thing I’m doing this year is planning out 3-4 days at a time per week. That leaves 1-2 days open so that if something random comes up (which always happens), I can shift something I originally planned to one of those open days. That way, it doesn’t completely throw off my week for what I planned to do that week.
That’s great advice! I’ll give it a try, thank you!