I would also like to find a solution for this! What you describe sounds very, very familiar. For me, I feel so overwhelmed that I am not sure where to start, and don't get as much done as I would like.

Have you read 'when I say no, I feel guilty'? I found that helpful, even if some of the scenarios in the book are a bit dated. I'm not sure that it helps with the overwhelm part, but it helped me learn how to say no a little more often.