Show your manager your workload and agree what comes off

Help me show my manager my workload and agree what comes off.

Everything I'm doing: [tasks, projects, regular jobs, with rough hours a week]
My contracted hours: [e.g. 37.5 a week]
Deadlines: [list]
What only I can do: [anything]
How it's affecting me: [e.g. late nights, mistakes]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A one-page table: task, hours a week, deadline, who it's for, and could it be stopped, delayed or passed on.
2. The total against my contracted hours, in one plain line.
3. A conversation plan: how to open, the ask ("which of these should I stop or delay?") and how to handle "just prioritise".
4. A follow-up email confirming what we agreed.

If it's affecting my health, remind me to talk to my GP and to read Acas's guidance (helpline 0300 123 1100, Mon–Fri 8am–6pm) on mental health at work. Only use what I've told you, leave blanks for anything I haven't given, and don't invent facts, dates or results. UK English.

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