If you find there is more to do in the day than you have time for, consider how your communication may be the culprit. Do you get a lot of texts while you are working on projects? How much time do you spend on social media, and more importantly, is it intentional or do you feel dragged in? How do you know the difference?
Try the following exercises:
Personally I have found that just not responding immediately frees me to strategize how to respond, when to respond, and who to respond to. A delay is not a negative. If someone takes it as one, it may be that you haven’t communicated your preferences clearly enough. Let people know what you can and can’t do. If you find yourself overdoing it, take a look at your activity and choose your response patterns more carefully.