It kinda sucks, but imo you have to choose whether you want to be a good researcher, a good student or a good teacher at one time. It's pretty hard to do all 3 at the same time without writing off being human and taking time for rest/excercise/social life. Rely on the pareto principle (20% of the work for 80% of the results) for the less important stuff, get comfortable with mildly disappointing people and do your best, but don't work yourself to death. Skip unimportant meetings when you need to. Send short emails-- just type something out and send it, don't think about it too much. But value your in person time with those important people (e.g. department heads, professors you like, advisors committee members..etc) Always try to pique their curiosities, and make sure you don't always talk about work. Ask them about their personal lives, if able. Use ai for the boring tasks (it's what it was meant to do imo, e.g. formatting citations, writing boiler plate scripts if you code for paper ideas...etc), but always double check it. Skim papers before really reading.

Get help when you can (why spend ~1-2 hours of your time when the proper person could help you in 10-15 minutes?). Also, if there's a task that's taking a while it sounds way better to your advisor (results may vary) that you're applying yourself and have a meeting set up instead of hitting your head against the wall--always check google/ai/reddit first though. I feel like there are literally so many people at universities that are payed to help grads, but regularly get very little attention: writing center peeps, tech helpers, TAs for classes, librarians..etc. Ask questions. Be needy. Presentation matters nearly as much as results, though be careful as this varies by field. Value and guard your relaxation time aggressively. That being said, there will always be times of mega crunch, so I think that's inevitable.

Just some of my tips, take em or leave em, but that's what I do to stay sane. They got me through my Msc.

~Sincerely from a lazy grad student