Not good, you are going to lose a lot of stuff, from personal relations, connections to your wife and even your health.

I hope (really) your are not in a compromised financial situation and this is really temporary. If so, it is OK but you need to have a plan to reduce the hours in the foresable future.

If this is not the situation, then learn how to disconnect from the work in the spare time and spent quality time when possible, also do cardio. It helps. A lot.

When you are young you can really chew everything it is throwed at you, but it is not true anymore when you are past the 40s.

Take care of yourself, nobody else is going to do it.

You will need to explain a bit further this statement to mild knowledged internet stranger…

Because the point of waf is exactly about reducing the exposed surface…

Some clarifications :

The 3 2 1 rule applies only for the data. Not the backup, in my case I have the real/live data, then a daily snapshot in the same volume /pool and a external off-site backup

For the databases you got misleading information, you can copy the files as they are BUT you need to be sure that the database is not running (you could copy the data and n the middle of a transaction leading to some future problems) AND when you restore it, you need to restore to the exact same database version.

Using the export functionality you ensure that the data is not corrupted (the database ensure the correctness of the data) and the possibility to restore to another database version.

My suggestion, use borgbackup or any other backup system with de duplication, stop the docker to ensure no corruptions and save everything. Having a downtime of a minute every day is usually not a deal breaker for home users