Look at the last three requests you agreed to. Alongside each one, write down what moved to make room. Perhaps you shifted a team conversation, shortened your lunch or lost the hour you’d set aside to prepare for a decision.
Now look for repetition. If the same thing moved three times, you’ve learned something a priority list might never show you. You can care about an activity and still make it the first thing you sacrifice.
The next time someone asks for help, try giving yourself time to answer. “Let me check what that would move” is a perfectly useful first response. Then decide what you can actually offer.