My husband tells me stories of the workload expectations he was challenged with when he worked in the corporate sector. Here is an idea i found to help set boundaries:
Say “I don’t” not “I can’t”
One study found that people are more likely to respect your boundaries and give you less pushback when you make this simple switch:
I can’t do this task → I don’t work on last minute tasks
I can’t talk right now → I don’t do calls after 7pm
I can’t figure this out with you → I don’t talk to people when they are yelling at me
‘I don’t’ works because it’s calling out a value you have for yourself and that is much harder to dispute. What are your core values around time, work, relationships?