I have several sites and niches so each day focuses on 2 different sites.
Here is mine. (everything is "at least")
I wake up early so
8-10 : Eat Breakfast, workout
10-12 : Two Blogs, Two Tweets, Update Facebook, Two forum post, Two forum comments, Two blog comments.
12-1 : Nap
1-5: lunch, work on weekly projects (email blast & weekly video,new ebooks), New ads or graphics, one product review. 2 Tweets. One blog. Post on forums and comment.
8-9pm: Sharpen the saw- Study
Check all stats and conversion rates and adjust accordingly.