Productivity: Schedule/Time Management/Time Audit - How to avoid being rusty, but avoiding burnout and having realistic rest schedule?

What framework can one use to differentiate between high leverage tasks (L) vs overhead tasks, what should be dropped completely or outsourced (ex. Meta/Facebook or other FAANGMULA, big tech, startup engineers had their laundry done or meals delivered/free food with chefs rather than having a home cooked meal you make yourself spending time on meal prep) (so feels like non-technical overhead tasks - O)?

I find that those overhead (non-technical tasks -O), I use to define as rest might be a waste of time, or if it is, I've also managed to define what non-technical tasks/dev admin (overhead) has to get done, but still find myself losing time.

Schedule and Time Management

I find if I take breaks on weekends, it's good, but then I end up with a gigantic backlog, or if I take a half day and get started later (so instead of say of waking up at 5AM or 7AM and getting started at 9AM, but at like 10AM or 1PM, I end up staying til midnight or past 2AM because things like running errands, eating meals, or working out take up more time). This leaves me with more 'rest' but a late start, then I feel not productive.