Set clear boundaries
Ever notice how quickly colleagues who need to pick up children from daycare (and pay for every minute they are late) usually manage to get out the door? Think of your own time outside of work the same way — as a necessary, not optional, commitment that needs to be honored.
Likewise, respect your work hours by making it apparent when you need to focus. Close your office door or hang a “do not disturb” sign. Set up specific times to check in with co-workers and superiors. As people come to know the flow of your day, you can accomplish more in less time.