I plan a lot!
plan a weekly menu and make my shopping list at the same time (I eat before I go shopping too)
pre-make snack baggies so I can grab something and go
journal & track points for everything I put in my mouth
for game days (I coach t-ball & have another in coach's pitch) I pack an easy but healthy dinner for everyone. Sometimes we get to the ball park around 5pm and don't leave till 9:30.
When I'm going out to eat (rarely with 3 young kids lol I'd rather cut my leg off) I pull up the menu online or take a look in my WW dining out companion then plan my day around the outing. As for special occasions I will eat a healthy salad before I go just in case there is nothing there for me to eat. If it's a family gathering I'll bring my own stuff. I just plan lol
For exercise I have these post it notes on my fridge and bathroom mirror that ask "Have you exercised today?" It's normally the first thing I do after brushing my teeth but I do have kids and life can be very unpredictable
I fit it in anytime I can!