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Make a reasonable work plan: make a reasonable work plan to ensure that the task is completed within the specified time. This helps to avoid being bound by the overtime culture.

2. Seek support: Share your work stress and difficulties with colleagues or family members and seek their support and help. This can reduce your psychological burden and make it easier for you to cope with the challenges at work.

3. Healthy eating and moderate exercise: Maintaining healthy eating habits and moderate exercise will help relieve stress and improve work efficiency. If you don't have time to go to the gym, try doing some simple exercises at home, such as yoga or push-ups.

4. Managing time: Reasonable allocation of time is the key to improve work efficiency and avoid being bound by overtime culture. If you often feel that time is not enough, you can try to use time management tools, such as calendars or to-do lists.

5. Look for new job opportunities: If you have worked in a company for a long time, but still feel bound by overtime culture, it may be a good choice to look for new job opportunities. You can start exploring different career fields and find the one that suits you best.

6. Improve your self-awareness: Improving your self-awareness can help you understand your abilities and advantages more clearly. When looking for a job, employers usually prefer to hire people with relevant skills and experience, not just because they are graduate students.

7. Learn new skills: Learning new skills can make you more competitive and useful at work. If you don't have time to learn new skills, you can try to learn new skills at work, such as attending training courses or self-study.

In short, it takes effort and time to change the life that is "stuck" by overtime culture. If you can adopt some or all of the above suggestions, you will be more likely to find a job that suits you and achieve better career development.