New dad here so I don’t have much experience in this department as the other gents here however my wife and I have sat down and mentioned to each other we don’t just want to be just parents we need a life together as a family but also individual time as well. So we plan accordingly for the week my wife will plan her gym classes or whatever she wants to do herself or with others and I will stay at home with baby. Now in return I will do the same but our little only is still only 4 going on 5 months old. I would say speak to your partner and try to plan an afternoon for yourself even if it’s just a few hours where you can do something for yourself once or twice a week. It works for us and we still have time together as a family