Finally a subject I'm an 'expert on'
As above, really easy to say but don't take on many things and it becomes easier. Being anti-social makes this easier but has taken me years to get my wife to think similar, sometimes she would double book herself for parties/outings etc and then end up cancelling both!
Currently have a three year old, dog and I've been working 6 days/week since September! All riding is now done before work (start at 930, so several hours before is manageable and I 'treat' myself to McDonalds pre-work) or after (finish at 6pm and I ride straight from the door for several hours and finish the night with a chippy - not healthy but ace in the winter). Will do a morning or evening ride like this twice a week, sucks in the winter but beats not riding! Thankfully my wife is sporty, so we have a mutual respect for each other in this regard.
Always keep Sundays for family days if the wife isn't in work. Generally putting the little one to bed 4-5 times a week before the wife gets home, so keeps some free time the next for both of us to catch up with one another
Also, I'm really fortunate for child care. Both sets of parents (almost) argue over her. Mini voodoo goes to playschool once a week, but more to socialise than anything else. Think it's her favourite day of the week!
Work is fairly straight-forward for me. It's retail, so you can only take on so much and once is closing, I can't my work home.
Not driving to riding really opens up a lot of free time, and I mean a lot! Even a thirty minute drive really means an hour or so with faff included, so that's two hours not riding. Now I ride straight from the door, les exciting trails but more time on the bike or more time for other things.
Food shopping is done on line, only downside is the dates on food (can always freeze it) and means not supporting the local shops. Does free up loads of time too, especially if it gets delivered at breakfast time
Things can always be left to the next day too, that means washing etc. Ironically, having less time for these things means the house has never been tidier! Tend to keep on top of the small domestic jobs before it means spending the whole day doing them.
Socially, I had my first social outing of 2017 at the end of the April

Not proud of that but you have to pick which suits you best. Since I had entered into the Rovaniemi race, I rode by myself too. Much better for training but now it's over, my Garmin rarely gets turned on.
Have the full sky package at home, so always a temptation of a good documentary or some sport, but bike always wins over TV time. Still, it's good to chill with a beer in front of the box.
One thing I do find helpful is too take pictures whilst out on the bike. My Facebook feed is full of them but it gives me time to admire the view and appreciate what I'm doing. Also great for reflection at a later period. Sounds corny I admit
Think that's everything. Basically summed up my life