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I'm pretty non-uniform, in that I can work nonstop for a day or two (~20 productive hours) but then I take a full day or two off. I've only recently been practicing my scheduling more - usually 6 productive hours a day is my max. I'm a grad student at BUSM.
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I was once able to sustain a stretch of 60-80% for a few weeks during which a) I was actively tracking the percentage; b) I was working on a project where I knew exactly what I planned to build, and just had to code it; and, c) I was working alone, not blocked on anyone
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One important consequence of tracking the percentage was that I would leave work in the afternoon *immediately* as soon as I started getting distracted. Do not pass go. No pretending to work. Turn off the damned computer and go rest / eat / relax / do other projects.
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