To simply my life, I often say “no” not “why”. Figure out your priorities and stick to them. No need to provide a rationale.
I remember taking what my mom called a “mental health day” and just staying home school and watching General Hospital. (Yes, that reference dates me). Regardless of your company and/or personal policy everyone needs to disconnect in order to reconnect - especially in the digital age. So make sure you take your vacation dates, personal days, emergency days or whatever you call them.
Schedule time to do nothing! Don’t buy the WiFi on the plane. Plan a vacation where you are active - biking or hiking. (Hard to text and bike) Get rid of phones in meetings. Sleep with them in another room. Pick whether protocols work for you, but pick them!