A short insight from my daily life - I don't know why, but I share it anyway
Earlier in life I slept like a brick, on weekend slept in until lunch, I was out drinking even more. When I went into military service and became sergeant, that changed drastically. First because you simply don't have the time to sleep that long, and second because you have to be "fully operational" early in the morning. (Meanwhile I am a specialist officer in the Psychological service, helping recruits and higher who have psychological conditions, evaluate if they have such a condition and do resilience training für people going abroad for peacekeeping missions and such - plus coaching and care for potential traumatic experiences). I am a pretty organized guy (my desk says otherwise but hey). When I studied, I needed money of course, so I got a job. I worked 60-80%. And studied 100%. after 6 Semesters on Christmas I broke down. Not a hardocre burnout but hella close. That was a little wake up call for me - 1. While the job makes me happy, it doesn't fullfill me as I thought it would, 2. I'm done studying, 3. I pursue my career in music again, that fullfills me and makes me happy.
Ok - now, today, here's a chart representation of my time blocks:
My Dayjob days (Monday - Wednesday/Thursday):
There is 30min-1h left for work related stuff in the evening. Plus this is for my homeoffice days.
And my music days (Thursday/Friday + weekends):
.
In comparison: The upper lane represents my music days and bottom my dayjob days
So yeah, I maintain my work-life balance the following way:
1. Make a plan for the next day before going to bed
2. before sleep, rather read than sit on the phone/tablet
3. Enjoy time with my wife. Cook together, watch a movie or series
4. Have "guilt-free playtime". If my wife's busy in the evening, or I "have worked enough today", I can just sit down and play computer games. The important things is guilt free
5. Talk to your wife, about your day, her day, future plans or just silly jokes.
Considering planning - I do it like this:
1. Block time for things I want to do (watch episode 5 of that series, play a bit of this game, listen to a sonata whatever) - AKA guilt-free play
2. Block necessary things like eating etc
3. THEN fill your time with work
That way, you have guilt-free playtime, can be (if it's for you) more productive with less time (therefore having ressources for crunchtimes) and you feel happier - because you did things you wanted that day and not just "work work work, a crap already dinner time"
Not that my system is perfect, or good for anybody but me - but I thought I bring it up
YMMV. I feel happy, am reasonably healthy and can manage a 80% dayjob, 20% music, a wife and EIS - without fearing burnout.