You just described what it's like for so many, myself included.
I think a little structure can work wonders though. Maybe a few plans at the start of the week, allocated block out time for certain activities and a little evaluation as above - Maybe not exactly as I described, just a light version.
That way you have some guidelines and may claw a little time back.
It's important to find time for the important things...That includes gaming, couch-sitting etc. Those things, the down time, helps support uptime. It's something that I talk about a lot with the people I mentor.
We only get one life so taking a little control of it, ownership and responsibility will ensure we deploy it the best way possible.
Happy to expand in things if you like, on specific questions you may have. I'm fortunate someone took the time to do so many years ago; I had to pay, but it helps my pursuit of a best life scenario.
RE: How do you find time