If you have kids and your spouse also has a career, all this goes out the window, and you are stuck in survival mode for at least the first 5 years (assuming one kid). For example: extracurricular activities basically cease, and personal is winnowed down to getting the bare minimum of exercise if you are lucky. Still it’s probably good advice to trim professional projects if you can. However, many people don’t have the same flexibility to do this as an academic does, but can learn to say “no” to projects, which sometimes works.