How can I maintain a healthy work-life balance as a researcher with long and irregular hours?

As a researcher, it's great that you're recognizing the importance of maintaining a healthy work-life balance, especially given the demanding nature of your job. First, let's talk about setting boundaries and prioritizing tasks, which you've already tried. One strategy that might help is to use the Eisenhower Matrix to categorize your tasks into urgent vs. important, and focus on the most critical ones first. This can help you avoid getting bogged down in non-essential tasks and free up time for more personal activities.

Another approach is to use time-management tools like Trello or Asana to stay organized and on track. These tools allow you to break down large projects into smaller, manageable tasks, and set deadlines and reminders to help you stay focused. You can also use Google Calendar or other scheduling tools to block out dedicated time for work, rest, and play, and try to stick to it as much as possible.

In addition to managing your time effectively, it's also important to prioritize your physical and mental well-being. This might involve setting aside time for exercise, meditation, or other self-care activities, and making sure you're getting enough sleep and eating a healthy diet. You might also consider talking to a mentor or colleague about your struggles with work-life balance, as they may have valuable advice or insights to share.

Some specific strategies that have worked for other researchers in similar situations include setting a "stop work" time each day, and avoiding work-related activities during evenings and weekends. Others have found it helpful to schedule regular check-ins with friends and family, or to join a book club or hobby group to stay connected with others outside of work. You might also consider seeking out professional development opportunities