I work as an Azure solution architect (Linux, containers, networking, lots of AI and IoT), averaging between 40-60 hours a week if you take into account travel times, evenings and some weekend afternoons catching up on e-mail and doing prep work.
My two main time sinks are travel to customers (sometimes 2-3h train rides one way, which I use to work) and conference calls (which are scheduled all over the place by sales people and make a complete mess of my focus time). Neither is considered to be an issue (since many of my co-workers have absolutely no clue about what it takes to do good technical work and think I conjure it up magically).
Typical day starts at 6:30: breakfast (occasionally with kids), read news/RSS/HN, pack for going out to customers, start work at 9:00-9:30. If lucky, I can spend at least half a day (usually mornings) working from home until I am interrupted. Lunch takes me less than 30m if at home, 2h if with customer/peers (Mediterranean culture).
I usually stop working at around 19:30 (dinner time with kids) and then spend some time clearing out my inbox and scheduling things while watching TV or conference videos. The default downtime pastime is reading if there’s nothing else to do.
This still piles up enough that I have to work the occasional Sunday afternoon (usually coding or putting together PoC scenarios). To keep sane, I do side projects on weekends and pick stuff that I can re-use for work.
I walk everywhere I can (hate driving, haven’t done it in years) and have an exercise bike I use in the mornings (but not usually in Winter, it’s too cold). No upper body exercises, which is a pain in various regards since one of my shoulders is going stiff (am looking into that).
The most important factor for me is sleep. If I don’t sleep at least 7 hours a day everything goes downhill - focus, mood, output, etc. So I make it a point of going to bed early and avoiding unnecessary trips (which compress my schedule and force me to get up too early or arrive home too late). That does not sit well with some of my peers, but, again, the amount of time required to keep up to date and/or do quality work is not appreciated.
Everything else is just a matter of making sure I keep tabs on my inbox, schedule the right amount of time for prep/meetings/follow up and just do stuff instead of procrastinating - which I avoid by scheduling time for stuff and sticking to that schedule.
My most useful mind hack is to start small, iterate and test things as I go along, largely because I get interrupted so many times that it makes it easier to start another iteration when I go back to actual work.
I also switch off notifications/email/chat/etc. now and then, although (to try to keep ahead of possible interruptions for the next day) I do check my e-mail in the evenings - but never 1-2h before bed, otherwise I’ll start to stress out and get insomnia (it’s best to cancel or say no to some things in the morning than reply immediately).
I try to keep some things light and humorous, but the e-mail/meeting culture I’m in can be beyond overwhelming.
The worst thing is that I don’t spend enough quality time at home - I’m either working at a customer (usually in a meeting of some sort, which makes it all the less productive) or in my home office most of the time.
I also miss doing full-on engineering. Mentoring and advising customers is the best part of my job, but I get moved around so much I don’t see it come to fruition.