Use your lesson plans from last year and just revise them - make them more engaging, whatever the critique on them was. It won’t take you as long this time around. If admin says something about a lesson, point blank, be like, “Would you mind helping me plan a lesson that is up to the standards of what you’re envisioning in my own lessons and then teach it to my class so I can see what I need to do?”
I also don’t do any work outside of school. If I don’t get to it done, I save it for the next business day. If anyone has a problem with it, I tell them that there is not enough time for me to complete it while at school. My time away from school is my personal time, I don’t work on anything school related outside of my contract hours. I don’t answer phone calls, respond to emails or texts, etc. establishing boundaries has had a massive positive impact on my mental health and overall well-being.