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A Daily Programmer Schedule for Pain-free Work

·748 words·4 mins·
Productivity Self Improvement Health
Joshua Blais
Joshua Blais
Table of Contents

The more that I use a computer, the more that I realize that using a computer all of the time is one of the worst things you can possibly do for your body.

Consequently, the more that your body deteriorates from using a computer, the less effective your mind you will be, too. All is interconnected.

In order to actually produce at your best, and create the things that you wish to create, you need to be doing the things that allow you to spend less time in front of a screen.

When you get there, you sprint. You do what you intend to do, get in, then you get out. Mercenary style.

You should be using your keyboard to kill. To get the idea and the work out there. Then, you can rest like a lion after the hunt.

What this means is that you no longer can use a screen to entertain yourself. You need to find other ways to entertain yourself (read a book or go outside).

No longer should you be doing anything on your computer that is not creative. Nothing should be done on a screen that is not moving the ball down the field. Otherwise, you will associate a computer with consuming rather than producing.

And, who is to say that your work cannot be fun?

Producing is one of the most enjoyable activities we can partake in, we have just forgotten it.

Every press of the key is getting me closer to the goal. Every line I write is changing the world. Nothing else matters. No news sites, no social media, no forums, no youtube, nothing.

Put a paintbrush in the hand of a real artist, and all he will want to do is paint.

Here is my schedule on the daily to produce more and spend less time in front of the screen.


5:00 - 6:30:

  • Pray
  • Body weight, nervous system programming, stretching
  • Read scripture
  • Drink One litre of water
  • Change, shower, groom, get dressed

6:30 - 10:30: Work block One

  • Get up from the chair every 30 minutes, stand for 30 minutes and sit. I set a timer, and every time it goes off, I do some sort of bodyweight exercise as a break.
  • Six 30 minute sessions total (4 hrs of focused work)
  • I do not allow my phone to be around me for this block of work. It is in Airplane mode.
  • The outside world does not exist to me until 10:30am every day.

10:30 - 11:30: GYM

After my focused work session, I go to the gym 6 days a week in the morning. This helps to reset the bad I have done to my body in sitting and allows the blood to flow better so that the next block of work is productive and not a slog (many people have little energy in the afternoons because there is no movement and they eat a lunch heavy in carbohydrates)

11:30 - 12:00: Lunch and Vitamins

12:00 - 16:00: Work block Two

Get up from the chair every 30 minutes, stand for 30 minutes and sit. 5-6 thirty minute sessions total (3:30-4 hrs of focused work)

  • I have a looser set of focus in this block, and allow meetings, interruptions, and do mostly admin work and less focused work.
  • I record videos, post to social media, etc. in this block as well.
  • If I have no distractions, a few 30 minute blocks are dedicated to deep work.

16:00 - 19:00: Family time

19:00: Plan tomorrow - final work push if needed

20:00: Screens off, stretch and foam roll, shower and brush teeth

21:00: In bed, Reading


  • -Get up every 30 minutes, or change your posture
  • -Kneel on the floor, use a saddle chair, sit in lotus, etc.
  • -Use an ergonomic keyboard and trackball: my life has been way better since getting an Ergodox Ez (I now use a 36 key Chocofi mounted to my desk) and an MX Ergo trackball, much less pain, much more focus
  • -Every 3-4 hours, do a workout where you are 30 minutes removed from the screen
  • -Walk more (aim for at least once per day if not a couple walks outside)
  • -Lift more weights, hang from a pullup bar, and specifically deadlift more
  • -Drink only water and tea while working
  • -Coffee in morning, none after 11am
  • -6 days in the gym per week, 1 day off of active rest