Using an Excel Spreadsheet (or similar), start to create your own Default Calendar.
Find my own Default Calendar below as an example:
Plot your scheduled activities
Plot everything that is regular within your schedule (even personal stuff like play with your children or free time for you, meditation, prayer, date night)
Colour Coordinate activities
Fill in the different blocks of time in different colours so that you can easily recognise the different areas - and check this against your roles / areas of life to be sure that you have scheduled time for everything that is important to you in your life!
The idea is to create a timetable that resonates with you - this is not meant to be a rigid schedule that ties you down however! It is more of a guideline freeing you to actually create slots in your day or week that allows you to fulfil all the roles in your life that you want to achieve.
Next: What to do if your Default Calendar is not working for you!