Surveying all your needs in separate lists helps you see the situation you find yourself in. An example is: my daughters, like all children, need to feel emotionally safe, it was something I identified, so in our routine I prioritize activities that generate connection between us — things like: cooking together, reading the same book while cuddling, watching movies holding hands, etc.
activities, they feel loved and safe, so they are free to do the china whatsapp data things they like and then I gain time to dedicate myself to other tasks that I like and need, like work. And to deal with the regret of spending several hours focused on work, I say phrases that don't let them forget how much I care about them, even when I can't pay as much attention while working from home.
Things like: “you brighten my days” “I love you, no matter what happens” “I'm here with you, we'll get through this together” “thank you for your help” “I'm sorry, I'll try differently next time” “you can talk, I'm listening to you” “I understand you” this way we can live one day at a time, enjoying each moment intensely and with a grateful heart for the daily choices and permissions.