This is something I also wrestle with although I have improved this past year. My first check is am I prioritizing things correctly? Am I spending time with the Lord either in prayer, study of scripture, spiritual reading, rosary, daily mass, etc. whatever your devotion. If yes, then what about time with my spouse/significant other. If yes, then what about my children (doesn’t apply for me yet). If yes, then what about my broader family? If yes, then what about my friends?
Note, I imagine work fits in there not so much as something that you consciously say yes to but more so something you do out of necessity and routine.