The mediaeval hours of prayer, every three hours eight times a day, work well for a monastic lifestyle. When Cranmer accommodated in his new Prayer Book the reformation ideal that religious praxis is the role of EVERY Christian and not just of professional Christians, he made a very wise adaptation of the Daily Office: he combined it into the two primary offices of Morning Prayer and Evening Prayer. That was a rhythm that allowed milkmaids and ploughboys and lawyers and clerks all to participate in the worship life of the community without interfering with the economy of the nation and the realities of earning our daily bread.
What we can learn from this in terms of specifically Anglican Tradition, is that an effective pattern of daily prayer fits into and around our daily life: it conforms our daily life rather than disrupting our daily life.
In this light, what has worked for me and my house in terms of establishing daily prayer, is to pray at those fixed recurring intervals of the day that happen as a matter of course. We pray repetitively, but with enough variation to keep the prayers from being automatic. The source of our prayers is the Prayer Book whose source in turn is Scripture.
Upon getting up, I pray alone for 15 minutes while I do a set of physiotherapy exercises:
Holy God (breathe in)
Holy and mighty (hold)
Holy immortal one (breathe out and increase depth of stretch)
Have mercy upon us (hold breath and hold stretch)
There are four exercises: I repeat the trisagion three to five times for each one and pray in turn for 1) The Church, 2) The World, 3) The faithful departed, 4) The sick and needy.
At breakfast we pray aloud, in unison from memory as a family-congregation:
Heavenly Father, we humbly thank thee for the rest of the past night and this gift of a new day. Grant that we may so spend its hours in the perfect freedom of thy service, that when evening comes we may again give thanks unto thee, through Jesus Christ our Lord, Amen.
At lunch we pray responsively:
V. All eyes wait on thee O Lord
R. And thou givest them their meat in due season
V. Thou openest thine hand
R. And fillest all things living with plenteousness
A. In the name of the Father and of the Son and of the Holy Ghost. Amen.
At supper we pray in unison, during Holy Seasons the collect ordained for the season or the week, and the rest of the time:
Bless O Lord this food to our use, and consecrate ourselves to thy service, and make us ever mindful of the needs of others. Amen.
Bedtime prayers are again individual private prayer, now that the daughters have outgrown bedtime rituals. I used to sing them to sleep with the canticles from evening prayer and wake them up with the canticles from morning prayer, but they've taken over responsibility for their own morning and evening routines.