I'm 36 and I have two kids, aged ~5 and ~7. I think it gets easier once they hit middle school but I can account for all my time right now.

9am-10am: wake up 10am - 6pm: work (yup, 40 hours) 6pm - 8pm: shop, cook, feed, put kids to sleep 8pm - 9pm: discipline my kids for not sleeping 9pm - 1am: my time

weekends: 8am - 9am: wife lets me sleep 9am - 8pm: I entertain kids

So I got a few hours a day there. Multitasking is almost impossible because if you don't sink their energy then they create more work for you.

What consumes my free time: - Running errands - Exercise (~1hr/day) - Preparing meals (very basic) - Cleaning

I also have more doctor appointments than most and such, hopefully temporary. My wife has some issues that makes it hard for her to parent so I work more than others.

Here's how I observe others doing it: - Cut back on sleep - Asian mom lives with them - Hire babysitters - Really supportive spouse. ie they don't accomplish - Delegate kids to other activities or let them entertain themselves at home - Don't exercise. Eat out. Etc. - Have kids without issues