Mine are 3 & almost 6, I also work 12h shifts, getting up at 3am, not getting home til 1900, a social life isn't really a thing, plus i hate people so not really an issue for me. Hopefully a social person will help with that aspect.
I can however help with cleaning and general life organisation.
Most importantly, write shit down, either a notes app on your phone, sheet of paper on the fridge, diary...etc, whatever is easiest for you because you, my day to day is controlled my checklists and spreadsheets, I'd advise not being that obsessive but the odd list of daily to-dos does help in not forgetting anything
Prepare in advance, meal planning/prepping for example. Clothing; I got two over the door storage pockets from Amazon and every Sunday I put 7 days of clean clothing, underwear and pyjamas in each pocket for each child, no faffing trying to find school uniforms or socks in the morning.
You have a 3 year old, get them to help out, I give my DD a damp cloth and get her to help me wipe tables down after dinner, she'll follow me around the garden picking up the clothes pegs when I get laundry in, apparently it's hilarious when I drop them. You can turn almost anything into a game at that age.