For me (as a programmer) it really varies a ton. I used to put in insane stretches, due to the medication I needed to take in the past and that is how I got used to things in college.
Now I work more regularly, but still can put in a solid 6+ hr day most of the time, and yet some days… yeesh I’m lucky if I can get a third of that. So I work more on other days to compensate.
It varies. It’s pretty rare that it’s working hours and I’m just goofing off for more than a couple minutes at a time. I look at lemmy when waiting for builds/deploys/etc. a hard ass boss might be like “do more work while that’s happening!!” but that would be a net negative on overall productivity.
I think it’s best to find a nice balance, as you have:-).