Training Routine for Programmer - Part 2

In part 1 I'm discussing why I need to develop a training routine to become a better programmer. Part 2 is a draft containing notes describing solutions to the identified problems. Part 3 will be about defining micro-habits to perform on a daily basis.

I. General Hygiene

1. Equipment

An Ergonomic Workstation helps prevent health issues:

A) Increase your exposure to natural light, decrease night time work to avoid relying on artificial light sources.
B) Sit on a comfortable chair with lumbar support and made of an airy fabric (no leather or hard surface, which tends to heat you up).
C) Ergonomic keyboard and mouse reachable without stretching, no more than 20 degrees between your forearms and your tools.
D) Ventilate your room.
E) Screen positioned 50 cm from your eyes. Center of the monitor 20 degrees below eye level.

2. Breaks

A) Stand up and stretch every half-hour.
B) Walk outside every three hours.
C) Have lunch outside.
D) Use a mindfulness bell.
E) The 20/20/20 rule: after 20 minutes of computer work, look at an object about 20 feet away for about 20 seconds

3. Evening routine

A) Remove screens two hours before bed.
B) Use an e-reader to read and take notes using a pen and a notebook.

4. Proper diet

A) Remove caffeine intake
B) Fruits and nuts over junk snacks
C) Plant-based diet

5. Proper sleep hygiene

A) Early afternoon nap if needed
B) Go to bed when your body says so

6. Social routine

A) Go out to meet new people
B) Call loved ones

II. Conditioning

1. Free weight exercise

A) One hour after waking up.
B) Program: StrongLifts 5x5
C) Stretching
D) Diaphragmatic breathing

2. Typing exercises

A) Practice typing on

3. Eye exercises

A) Focus change, near and far focus, figure eight [4]
B) Palming, blinking, zooming, shifting [5]
C) The long swing, looking into the distance, exploring the periphery, sunning and skying [6]
D) Peripheral vision training (sticks and straw exercise) [7]

4. Hand-Eye Coordination

A) Switching focus, play catch, juggle [8]

5. Memory

A) Learn the keyboard shortcuts of the Atom editor by heart, review every day
B) Learn the keyboard shortcuts of the Kubuntu desktop by heart, review every day
C) Read, take notes, convert them to mind-maps and memorize them
D) Practice a foreign language every day and memorize 5 words/expressions per day
E) Unplug the mouse, use only your keyboard (you only need a mouse when doing graphic design)

6. Focus

A) 10 minutes of seated meditation per day


  1. The sacrifices we make to our health as programmers, Yoni Weisbrod, Hackernoon
  2. 10 Major Health Concerns For IT Professionals, Crisp360 Editors, Business Insider
  3. How to be a Healthy Programmer, Blazej Kosmowski, Selleo
  4. Eyes Exercises, Corinne O'Keefe Osborn, healthline
  5. Eye Exercises to Improve Eyesight, HDFCHealth
  6. 4 Powerful Eye Exercises for Rapidly Improving your Vision, Meir Schneider, Conscious Lifestyle Magazine
  7. Exercise Your Eyes to Increase Peripheral Vision for Athletics, Dr. Larry Lampert, Stack
  8. 3 Great Exercises To Improve Hand-Eye Coordination, Chiraine Rosina, We are Basket