To get control of your time you have to frame your work in terms of deliverables (output) rather than in terms of time spent. If that's not possible you have to

To get control of your time you have to frame your work in terms of deliverables (output) rather than in terms of time spent. If that's not possible you have to tell your employer, manager, customer when you will and will not make yourself available for work-related calls and emails. I work freelance, remote for about ten years now. I tell my customers up front what days and times they can expect to reach me by phone or email (or Slack or whatever they are using), and I make myself available during those times. If they have an emergency they can call anytime, but if they abuse that I will charge them double rate for calling. We agree in advance what constitutes an emergency. I also use the "do not disturb" feature on my phone to disable incoming calls from people not in my contact favorites, and to turn off email/Slack/etc. notifications during the times I'm not "working." It comes down to setting expectations and not letting your job rule your life.