I think you first need to give yourself permission to find equilibrium with your current situation. When I first became a family man I tried to keep up with my old habits. The frustration and sleep deprivation that ensued caused damage to my relationships with my wife and daughter that I regret to this day. It wasn't until I decided to take a break and find my "new normal" that I could then start to identify gaps where I could fit things like study etc back in.