ovr gave you great advice on the text/phone -- randomize your response time. Sometimes wait a long time, sometimes don't. It is mysterious. The idea is not to go completely cold, just respond like you would to a friend or a neighbor. If it's not urgent, no need to respond urgently.
What can you do to have more time with your D?
GAL is not a competition, don't feel like you need to be doing "more" GAL necessarily. If all you have time for during the week is gym, that is the #1 recommended GAL activity for men (it seems). Being more social I think is excellent GAL - gets you talking to other people, gives you perspective on life.
Meditation is really hard to dive into in the middle of a sitch, because our minds are ping-ponging around in fight or flight mode. But if you can do it... it truly helps a ton. I cannot recommend it enough, it just takes a lot of perseverance because for a long time it feels pointless, frustrating, and you can't measure progress. But over time, if you stick to it, you will understand your emotions better, be able to handle the intensity of the anxiety and worry and sadness without relying on other coping mechanisms... it's just good stuff. I use a meditation app on my phone -- I prefer the guided meditations because silent meditation is virtually impossible for me to do without going crazy.
