1. If you need time for yourself, just tell people "I'm busy" - it's a legitimate excuse.
"In a world of distraction and competing demands, mental focus is a scarce yet precious commodity. If you want more of it, you will have to be intentional about getting it." -Michael Hyatt
2. Stop checking email when you leave work - rarely is anything so urgent that you can't wait to read and respond to it till the next morning.
"“BIF” stands for “before I forget” and refers to emails sent on evenings or weekends out of fear of forgetting a to-do or follow-up. This sets a mutual expectation of 24/7 work hours and causes a plethora of problems." -Tim Ferriss