You're right, and as a result I try to work no more than 4 hours a day, preferably less. I take every possible opportunity to extend timelines, create buffer, and reduce scope. I'm highly incentivized to farm as much time as possible, so that's what I do.
I try to target obscure projects that I already know how to do, where there's an assumption that nobody really knows how to do it because it's obscure. Complexity and obscurity are great cover. Picking up legacy projects on old tech is a good way to do this. "Oh no, PHP sucks! Nobody's touched this code in years! Not to worry, give me a couple of days I'm sure I'll figure it out." Now my estimate is 3x longer than it would be if I was working in the areas under normal development.
I've also got my notifications pretty dialed-in so I never appear absent when someone needs me. I prevent slack from marking me idle. I turn my notifications to a more aggressive setting when I want to take a nap.
Nobody knows how long it takes to get a piece of code working, not even other programmers, so who cares if it takes a week instead of a day. Sometimes I keep a local branch that's represents my actual work and a second branch for pushing to the team. If I get in "flow" and want to get something done in a block of many hours, I can drip-feed the commits over a couple of days instead of dropping a PR at 2am and having everyone think I'm free to work on something else tomorrow. With a little shell scripting, I can make commits and push on a timer too, which is sometimes useful if I need to "work late" because everyone is stressed.
When something blows up in prod, I put in the extra hours with a good attitude. That helps create the perception that I'm the go-to person for things and a team player, so it's not surprising to anyone if I'm running a little late on a deliverable because I had to drop everything and help with something important (another way to add more buffer). I also try to pair sometimes, especially with new coworkers, so that they can see me working in short bursts. Pairing serves as a psychological anchor that I must work that way all the time. After all, I don't want people thinking I'm lazy.
Sometimes mistakes happen and I do get stuck working an 8 hour day, but those mistakes would have been 16 hour days if I wasn't actively avoiding doing as much work as possible.
As much as I can stomach it, I try to use the extra time to socialize with coworkers to help raise my visibility and build allies. That's the smart thing to do. In reality, I mostly play video games, do housework, and anxiously wait until work is "over" for the day so I can detach from my notifications.
Has tech turned me into a sociopath? Maybe. Do I feel like a prisoner in my own home? Certainly.
But if I don't use this strategy, I'll constantly be over-committed, burned out, salty, and missing social connections with coworkers that are more valuable than the actual work.
I can't wait until I have enough money to be financially independent and never have to do this nonsense again.