I can absolutely relate to what you're saying. I never have time for anything. Out of the long list of stuff you listed that are supposed to get done, the only thing I actually do is household chores. Besides that I also work (could list that under "career" but let's face it, I work two jobs to cover my basic needs and both are totally dead-end, there is no growth potential and no career to speak of), eat and sleep 2 to 5 hours a day with awful nightmares, which is probably what you could call "relaxation" but I'd say that's a strong word. Okay, I'm also listing suicide forum, drinking and crying under "hobbies".
Generally, prioritizing (aka chosing what is okay to just give up) and planning your day should help. But that's if you don't have too much responsibilities to have a life. Otherwise it's like advice about saving money by "spending 30% of your salary on needs, 30% on wants and saving 20%" given to someone who has to spend more than half of their salary on rent and utilities alone. Like bish, it's not that I don't know how to spend money, I just ain't got none. Same with time - if you have no choice but to spend a ton of time on necessary stuff, you just can't find time for everything, no matter how good you are with planning...