I use google calendars to keep myself in order but for the purposes of sharing with you I have used a schedule page from my Office Bundle and have written out my calendar. This is a real schedule that I transcribed from my google calendar. Names have been changed to protect confidentiality.
It really is a simple thing writing down your daily activities - remember doing the same when you were documenting your internship hours in Grad School? I promise you it will make a huge difference in your productivity immediately. If you want to see my schedule in more detail, the PDF is below (may not be visible on mobile). How do you keep up with your schedule and daily to-do lists? I'll have to share my to-do list notebook sometime soon!