Son is nearly 3 and I can do a few of these
• shower & dress
Yes, if he doesn't want to join me in the shower in the morning I shower myself while he plays. Bathroom door wide open and certain rooms locked that I don't want him to go in.
• 1 hour work / computer admin type jobs
Definitely not. I can do bits and bobs online if I have to but I don't like it/can't get into the headspace with him around. We like to be out of the house a lot with him anyway.
• 30 minute nap
Not regularly but when I've been unwell and he's not in nursery, I shut us both in the living room which is seriously child-proofed and he plays with his toys while I doze. He understands "mummy is sick and needs a little rest"
• 1 hour reading / watching tv of your choice
Wouldn't watch telly with him around but I do put one wireless ear bud in and listen to podcasts sometimes while I'm doing housework and he's playing. Our choice of music is often playing while we're going about our day too.
• 1 hour home workout / yoga
Don't work out at home, go cycling or swimming so no to this.
• cook a proper dinner
Can cook dinner with him around no problem. Prefer to put something in the slow cooker while he's having lunch but if I'm cooking in the evening he's just pottering about.
• 1 hour on a DIY project
Yes we often do an hour or more on DIY around the house together and our son quite likes it. He gets involved in things that are safe. He's quite excited whenever we're doing things, if I'm cooking he likes to play with his toy kitchen, if we're doing DIY he gets his little toolbox out and hammers away at bits of wood or mucks about with the tape measure or spirit level.
Thinking back to my own childhood I remember my parents doing their own thing, watching telly, reading, my mum chatting on the phone etc when I was about 7 and older. I'd have been amusing myself or playing in the garden or on the street with friends.