Ok so....
Most importantly, a partner/DH who genuinely does 50% of parenting and house work. We did shared parental leave for 6 weeks when I went back to work even though he's a higher earner and it was the best money we spent - while he has always been hands on it gave him and DD their own bond, and meant there was no default to me trying to do some of the stuff I'd been doing while off when I went back.
Looking at your list....
full time employment (my job does need FT hours), - childcare. And both of us juggling like mad to get home: one doing pick off, one doing drop off, to manage within their hours.
admin/chores - massively lower standards and a cleaner
healthy eating - DH is really good at this. Most food cooked in portions x 3, those IKEA glass containers that can go straight from freezer to over so whoever did childcare pickup can just shove something in then go back to playing with child, and batch cooked child-sized portions for evenings when we were too disorganised and just ordered takeaway for ourselves.
exercise, parenting and spending time with the kids (DS will be 10 months) - I'm pregnant with number 2, DD is nearly 3, neither of us got any exercise since she was born that wasn't building it into our comment (I used a Boris-bike equivalent) or taken with her, i.e. long walks to park. We both jointly try and spend as much time with her when we're not working, I know people who basically take turns so they can do other things at weekends, but we've fallen into a rhythm of mostly being together and I really like it.
and still having time to have a small chill and relax before bed - this all depends on how good a sleeper you have, and how low you're prepared to let your standards go. If you can, turning on an episode of something and jointly loading/unloading the dishwasher/washing machine for half an hour after bedtime is good. But I will admit to slumping in front of Netflix and ignoring encrusted dishes on plenty of occasions because life is what it is.