What does your employment agreement/contract/job description outline as the minimums (think of them as your shared hard boundaries with the employer).

If you do

A. B. C.

You get

X. Y. Z.

Anything outside of that is discretionary on both sides so I'd say those are more wants-territory. Not that they aren't important, but that's where negotiation comes into play.

I know this is super reductive but its sort of inescapable, isn't it? Like if they really need you to do extra all the time, that needs to be taken into consideration, allowing it to be enumerated (specifically outlined and limited) and formalized (enforcable)...

If its making you unwell in any way or in any aspect of your being, you probably need to address it to make sure your positive (I need this resource) and negative (I need to not have this issue) needs are honored.

We haven't really touched on the personal needs yet but I think the professional/business side might serve as a lever to help you get what you need at work and to the greatest extent its legally enforcable and you can use that template (transposed of course) for the personal side. There's likely overlap and those might be helpful to identify and use as a case study + self-experiment