Burnout is real and I'm hitting the wall

Working full time, two kids (8 and 11), wife works part time, I'm basically running the household logistics. School pickups, meal planning, laundry, bedtime routine. I haven't had a full day off in maybe 4 months? Last Saturday I had to "help" with kids stuff and I just sat in my car for an hour. Not thinking about anything, just sitting. My manager asked why I've been quiet in meetings and I almost lost it. I know I need to make changes but I'm too tired to figure out what that even looks like.