Record what you did and how much time you spent doing something.
Set up a “reverse schedule.” Consider setting up a “reverse day planner” for a week where you record what you devote your time to. Record what you did and how much time you spent doing something. Include all the tasks you do each day that have to do with academic work–checking email, teaching, grading, office hours, researching, reading– and also personal, everyday work–driving, laundry, food prep, eating, walking the dog, going for a walk.