I know lots of people who both have kids and engage in tons of the items on this list. One of the most active, well-read people I know is a mother of 5.
My father's solution was to set aside every Saturday to play a full 18-hole round of golf. I grew up in a family of three children and he kept this up since the beginning (and still does). It did him wonders as a way to de-stress from his work, get physical exercise, and maintain a healthy social life outside of work, while still leaving time on the weekend to spend with family.
I don't have kids myself, but if I did I'd imagine I'd try to find something similar.
Our 4 year old wakes up about 6am (give or take 45 minutes) and as soon as she knows I'm awake, wants to read, talk, play together. Our 7 year old gets to bed at 7:45 in the evening, which is early compared to his friends. All the time outside of work between 6am and 7:45 pm is dominated by them. In the nicest possible way - but it's full on. All the time. My wife and I are both very tired by 7:45pm, need some social / couple time, but have so little mental energy to do anything beyond chores / essentials that all pre kids hobbies are waaaaay deprioritised.
Say we have friends over once a week, a date night once a week, a social / community engagement once a week, a rest evening, it's like 4 evenings (8pm until 10pm...) max available for anything - with brains like mush. Add in chores, finances, shopping, contacting relatives and others...
