I miss not having team chat. People figured stuff out and felt it was important enough to document... failing that they got up and walked over. This was 2003ish

I miss not having team chat. People figured stuff out and felt it was important enough to document... failing that they got up and walked over. This was 2003ish. Now I end up either being drained by lack-of-effort questions all day on chat, or being reprinanded for not being available on chat. I never progress in my career, and in my mind there's an obvious correlation. I am talented and have one point of focus, which is a good point of attack for aspiring colleagues (effectively competitors, sadly). I can get better at saying no, but it doesn't fly well as most senior member most of the time because I'm called a "blocker".