Stupid activities will expand to waste as much time as possible if you let them. Don't let them. Spend your time on things that you want to spend your time on, after you finish the stupid shit in as little time as possible. Work with urgency.
It is the little things that slip through the cracks that are dragging you down. If you have to call someone, set a time for it. If you have to clean, set an alarm. If you need to do laundry, do it before you start your work. Don't let your bad prioritization impact your QoL.