When we have too much on our plate it’s usually because we have too much on our mind. You have to get off the treadmill and start focusing on what’s most important and most fruitful.
Find some quiet time alone, even if all you have available is a few minutes. Focus on your breathing, ask yourself what is most important to you. Continue paying attention to your in-breaths and out-breaths (in through the nose, out through the mouth).
Don’t try to think of an answer. Just keep focusing on your breathing. Eventually thoughts of what you value most will come to you. If they don’t, keep with the breathing for as much time as you have available. If time runs out or you get tired just continue on with your day or go to sleep and try again later.
Eventually answers will come to you. Once you have some answers you’ll be better equipped to make time for what’s most important to you and say no to what’s less important.
Don’t be afraid to say no to things that distract you, tempt you, make you feel guilty, make you feel like you aren’t good enough or not doing enough. Don’t be afraid to say no to your self and the voices of people from your past or in your life now that cause you to run a race that’s not yours to run.