Your two self reported flaws deserve some reflection IMO. Ask for help on them, whether from boss, coworker, mentor, or perhaps a therapist if you suspect a deeper issue is driving those. Especially the second one -- saying no and setting boundaries respectfully is paramount.

Regarding testing and tech-debt, those things don't drive business necessarily. Try thinking about what management is really after (it's not those two!) and find a way to deliver.

Related to the paragraph above, talk to the product manager, try to understand the user stories. Once you get a better idea of the forest through the trees, see if you can get yourself staffed on a high impact project. It's not always fair, but the devs who work on high impact projects (again, in the eyes of the business) have more leverage.

Hope this helps, best of luck. Happy to bounce some more ideas off you if you'd like.