While it may seem like scheduling one more thing is contradictory to cutting back — particularly scheduling social or down time — carving out dedicated time may be the only way you actually do it. Just as you would do with a doctor's appointment, put social activities and personal time into your calendar; in pen, not pencil.
Just because you're smart and ambitious, you don't have to volunteer for every new project or account at work. Remember, its quality, not quantity that you're after. So, if you're stretching yourself too thin, the quality of your work will likely suffer.
At times, we all need some help from others. Contrary to what many people believe, asking others for help is not a sign of weakness but rather a mature and responsible approach to completing a task.
Your lunch break is an opportunity to enjoy some good food, socialize and, perhaps most importantly, temporarily change your environment. Take advantage by meeting a friend at a new restaurant or going for a walk.
Finally, you may need to reassess your values and remind yourself of the things that are most important in your life.