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On the other hand, most people just use that usable free time to watch TV. Giving up 2/3 of your TV watching is not that hard.

As for interruptions: I know grudgingly admit that I have to go to CoWorking spaces or an office to work. (Granted, that is also lost time for the commute).

Maybe exercise could be build into the kid time somehow?

Also it might make sense to take turns with the spouse to create more free evenings.

Where I live, most kids also seem to go to kindergarden from age one, which seems rather early to me.

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