I’ve seen the posts:
Wake up at 5 AM. Cold plunge. Zero caffeine. 10k steps by 9 AM.
That’s great for influencers. But I just wanted to write better code without wrecking my body.
Over time (through trial, burnout, and back pain) I’ve found a routine that actually works for me. Just small habits that keep me healthy and productive as a developer.
1. I Cut My Caffeine in Half - Not to Zero
I used to drink coffee all day. Then I couldn’t sleep, which made the next day worse.
Now? One coffee in the morning, and if I need a boost later, tea or nothing.
2. I Don’t Sit for More Than 90 Minutes
Sitting for 6 hours straight killed my back. So now I set a simple timer:
Every 90 minutes, I stand up - walk, stretch, water, whatever.
No standing desk. Just movement.
3. I Take Naps Without Guilt
Some days, focus is gone by 3 PM. Instead of forcing it, I take a 20-minute nap.
I wake up sharper, code faster, and avoid those “I just stared at my screen for 2 hours” evenings.
4. I Have a Shutdown Ritual
At the end of the day, I log what I worked on and what’s next.
Nothing fancy - just a quick note.
It helps me stop working, mentally “close the loop,” and actually relax.
5. I Don’t Skip Meals for Code
I used to forget to eat when deep in flow. Then I’d crash hard.
Now? I always break for lunch, even if I’m mid-task. Food isn’t optional.
Final Thought
You don’t need extreme routines or techy gear to feel good as a dev.
Start small. Move more. Sleep better. Eat real food.
You’ll write better code, and feel better doing it.
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