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I used to say yes to everything, attending offshore calls in weird timezones. All of a sudden the client wanted to stop the entire program and we were all rolled off the next day. Take care of yourself first.
If it’s not project-related work, then make sure when you get assigned something, you loop in a 2nd person to help you, so you share the responsibility and set the expectation that the ask isn’t a one-person effort.
If it is project-related, then set the expectation of when you’ll get back to someone when an ask is assigned to you, then gauge the other person’s reaction to determine if you need to reprioritize it.
I found it got easier when I made Manager and had a team I could share the work with.