How to plan training?

Question

IT education

Good evening.
I need help with training planning.
I am 28, I work all day at the computer, the work is not related to programming, but it requires a fairly high concentration in the process, attention to numbers, and so on. In general, sometimes even the head starts to hurt and of course the nerves.
In general, nothing directly supernatural, many office planktosh work this way.
So:
from 9 to 18 completely sedentary work at the computer.
at 19-30 I ate, did business and was ready for training.
But at the same time, I did not rest. The road home, going to the store and warming up food - in general, can be considered a rest, of course, but xs, rather a routine.
If at 19-30 I am in the same chair where I ate, ofk at the computer, I sit down to learn layout-> front, and I will do it until 23-00, and so every day - it seems to me that I will go crazy, or am I exaggerating? But it's only 3.5 hours!
It’s just that osteochondrosis of the neck and chest (sedentary work, although I went to the gym before) is very annoying, well, many people know this, especially progers. All these delights.
So, if you go to the gym at least, but there will be 2 hours left for training, and this is if you go to bed late, and after a working day, I’m not sure that from 12 to 1 in the morning something will be put in my head.
Help me plan, please.
I will teach from complete zero, before the current is a bit html + css started.
I'll start with free htmlacademy + try to make layouts myself as soon as I get the basics. Then js.
How not to go crazy with such a rhythm of work + learning?
There is motivation, I can explain it all to myself with willpower, but I'm afraid of burning out, like in a rocking chair, when you are gesticulating a lot = overtraining.
Thanks in advance!

Answer 1

Here is the training plan for you .
From my own experience, I can advise the following:
1. Regular visits to the gym are best thrown out of life for the duration of intensive training.
2. Social networks, feeds and news feeds - forget it. Any extraneous information is best kept to a minimum.
3. Try to effectively plan your time on weekends and at least one of them to do well.
4. Try to get enough sleep.
5. Try to drink plenty of fluids.
6. Great if at work there is an opportunity to take a nap at lunchtime.
7. In transport, you can read books and articles on the topic (without fanaticism), and upon arrival home, practice what you read.
8. In your free time, it is best to walk, and the more picturesque and environmentally friendly the area, the better.
9. It is important to ventilate the premises in the house.
10. With symptoms of overwork, it is better to move away from the computer, refrain from any gadgets, and relax in an armchair / on a bed / sofa.
11. The workplace should be as comfortable as possible.
12. Alcohol, if not eliminated, then reduced to a bottle of beer once a week.
If with all this you will only suffer and will not get at least some pleasure from the process, then perhaps you should not do this.
I advise you to buy a sleep mask - an excellent device for falling asleep as soon as possible, comfortable sleep and resting your eyes.

Answer 2

If at 19-30 I am in the same chair where I ate, ofk at the computer, I sit down to learn layout-> front, and I will do it until 23-00, and so every day - it seems to me that I will go crazy, or am I exaggerating?

This is exactly what awaits you if you continue to live in this rhythm. The paradox is that the more areas of life you involve - the more energy you have and the more you have time. And vice versa - if you devote all your time only to work (training), then other areas will pull you down, there can be no question of any career growth with such a lifestyle. You just burn out and turn into a vegetable.
I myself went through this and got out of the working routine precisely because I added sports to my life and found a soul mate. Which is what I advise you.
Read the book Nikolai Mrochkovsky - Extreme Time Management and you will get the answer to your question. Allocate 2 evenings - this is enough to read it and complete the main exercise.
Take my advice as a basis, and someone else will make a training plan for you.

Answer 3

I work as a loader-handyman, from 9 to 17:00. I come home tired, eat and go to bed. I wake up in the middle of the night and set aside an hour of time for studying. In an hour, I manage to do a little math and code. Then I go back to sleep. In the morning, if there is time before work, I also decide or write something. I read computer books on my phone. Sometimes I don’t get enough sleep, so it’s important to set aside some time. The main thing is to practice every day.

Answer 4

Firstly, in my opinion, it is better to study in the morning, and not in the evening, when you come home tired and no new infa fits in.
Secondly, even if in the morning, then such a regime will still be of no use, since:
You already have a headache at work - where do you study. Do not learn anything and ruin your health even more.
There are several options in my opinion:
Your plan with 2 hours in the evening, almost immediately after work, before going to bed is 100% burnout. Motivation will drop after a few days, or the body will remind itself after a while.

Answer 5

I think that you should not bother specifically on the clock. Just take a task and do it. If it took you three hours, ok, if 40 minutes, it's also great. The duration is not important, the quality of your training is important. You will get overwhelmed quickly if you force yourself to do this every day. Alternate means days: trash / study. Your head will be fresher and you will absorb everything better.