Thanks for posting this query, Chickpea. I'm under the exact same pressure, right now. I'm only six months in and all I've got is my proposal (if you can call it that). I'm quite mortified at the idea of presenting my "plans" as it were....I wonder if I can convince my supervisory panel to let me skip it, this year; however mine are saying the same thing yours is.

Hi, I understand what you're going through. I work 37+ hours/week (and that's only what's on paper) in a FT academic lecturer role. We have very high enrollments in our first-year course, in the first semester, and this leaves little time to do PhD stuff. I'm currently taking annual leave so I can get some work done, though I'm only in my first year so there's less pressure (well...maybe not less in this outputs-driven milieu we find ourselves in). I'm finding I have to be much stricter on myself in terms of time management. Set aside an hour of quality work here and there (and stick to it!). I'm hoping it'll all add up, in time. :) Best of luck for completion.