Write lists. When you get into bed at the end of the day write down everything you have to do in the day, things you want to do and things others want you to do. Prioritise them (maybe on another night if you're too tired to do this all at once) and know that you don't have to do everything all at once. Plan days to do certain things. It's ok.
Break the things going on down into parts. In segments, these things can be managed piece by piece. Use a calendar diary to schedule each piece into your life. Choose realistic tone slots. Leave a little space between each thing if you can.
Yes, it's hard. But practicing these small habits daily will feel automatic after a while, and will support how everything else in your life feels (feels lighter). So, it's a priority above everything else.