This sounds depressing. I’m sorry that you had that experience.

It’s a frustrating position to be in, and you can feel quite helpless.

In my experience, it’s less about “do only what’s asked”, and rather “say no”.

I.e. explain “I can do X, but if I do that then Y will suffer, and Y is a priority”. (Y being another company priority, or even your own mental health). Stated in these terms, it’s easier to negotiate your time with your coworkers.