Let's see... woken up by the wife, quick breakfast, drove her and kid to the bus, put wife on bus and consoled kid, bought some phone splice thingies at the store, ate dim sum, took kid to playground, took kid home and we both took a nap, surfed web, played with kid outside, made dinner, read books to kid, put kid to bed, watched tv, surfed web.
Pretty typical for me. Where's the Theravada Buddhism you ask? Well, everything I do I do with an understanding of the teachings. Everything I see is through that framework. And things get contemplated through that framework more or less throughout the day - problems understood, decisions made, etc. More or less as mindfulness arises and fails to arise throughout the day.
Anger arises at another driver? Unwholesome, try to let it go.
Urge to complain about my day arises? Unwholesome, try to let it go.
Patience arises at my kid's bottomless need for attention? Wholesome, try to encourage it.
Joy arises at hearing my wife's good news? Wholesome, try to encourage it.
And when mindfulness doesn't arise then I'm just like any other shlub - anger, impatience, greed, lust, etc. Hopefully there's a point of reflection later where I remind myself those are unwholesome and resolve to catch them sooner next time.
Sometimes late at night I'll pull out some scripture and read to remind and inspire myself for tomorrow.
Before I had a kid there was more temple going, retreat attending, home sitting, monk lectures, etc.
I hope this is helpful.
Be heedful and you will accomplish your goal.