I try and work to a schedule and my latest one looks a little bit like this:
Mondays, Tuesdays, Thursdays and Fridays.
09.00 - 09.30 - social media.
09.30 - 12.00 - writing.
12.00 - 12.30 - lunch and social media.
12.30 - 15.00 - writing.
15.00 - 15.45 - pick the boys up from school.
15.45 - 16.30 - writing.
The rest of the day - social media.
Wednesdays
09.00 - 09.30 - social media.
09.30 - 10.30 - weekly (or fortnightly) blog.
10.30 - 12.00 - writing.
12.00 - 12.30 - lunch and social media.
12.30 - 14.00 - writing.
14.00 - 15.00 - maintaining relationships with contacts.
15.00 - 15.45 - pick the boys up from school.
15.45 - 16.30 - writing.
The rest of the day - social media.
Saturdays and Sundays
Spend time with my family and friends... unless I'm behind on a deadline, then it's get my head down time. Even at the weekend I can sneak in an hour or two here or there, thanks to a very understanding wife.
The thing is it's easy to get distracted. This morning for example, instead of starting the blog at 09.30 I actually watched film trailers until 10.00 - Suicide Squad is looking pretty blinkin' awesome! That's half an hour of my writing day wasted... and normally I would beat myself up about it later. I know it's all down to motivation and discipline and I also know pretty much every other writer procrastinates just as badly, but I still feel guilty if I waste even a second of writing time. I guess I wouldn't be motivated if I didn't.

But... there's always a 'but'... the occasional procrastination isn't actually bad for me. As a writer I need time away from my work to let my creative brain relax, chill and work problems out unconsciously rather than being forced to do so. I find some of my better solutions have presented themselves this way.
So my advice is this. Don't be too hard on yourself if you find you procrastinate a little when you feel you should be writing. Set yourself daily goals. If you don't meet them one day, make sure you do more the next. Don't punish yourself and equally don't become too complacent. Like the Force, balance is key.
Happy writing!