In the end I just said fuck it and looked for a full time job, I took a pay cut in terms of hourly rate but when you average everything out across lean and fat times I'm only about 20% down over a year for working 37.5hrs instead of 60+ every week, week in week out.
I'm a year into that now and mentally I'm in a much better situation than a year ago but it's taken nearly the entire year to get even close to feeling 'normal' again.
In terms of learning stuff quickly, change you scenery - Go read the documentation on a laptop in a coffee shop instead of at home (or a local library if money is really that tight) :- When I really need to grok something I get out the house and do it, two cats and the boy makes it hard at home.
Am I overestimating how much you're working? Or is the income being consumed by something?
If you can convert three hours of "sitting and stressing" time to two hours of "self and family-care" and one hour of "productive work", then that is an increase of productivity and pay.
Also, as others have mentioned, reading and learning a system is billable time. Programming is thinking, not pushing buttons. (Staring off into space or stressing or distracting yourself with social media is not, however).
It would probably do you well to find a way to clearly separate work and life time/space. Work in a library or a coffee shop away from distractions, and set aside time during the day to be focusing on work and work alone. Take responsibility for controlling what you spend your time doing.
I think Patrick McKenzie recommends contractors bill by the day instead of the hour, partly to get them to consider necessary break time as billable. Of course, if you get to the end of a day and realize you really have been very distracted all day, you don't have to bill it as a full day.
Family distractions can be a big problem, though. You have to have blocks of several hours — I think the ideal might be two 3-hour blocks in a day — where you know you're not going to be interrupted, short of a true screaming emergency. Getting this across even to one's spouse, never mind a young child, can be very difficult. Getting out of the house might be the only way. As Paul Graham once observed [0], even the prospect of an interruption can be enough to keep one from getting into a flow state.
Anyway, let's say that you're right: something that would have taken him only 1 hour takes you 3 hours, because you're still learning about the code. I can tell you, speaking as someone whose time is valuable and who has to delegate tasks to people who don't know the code as well as I do, that I know it's going to take them longer, but it's an investment we have to make to get more people up to speed.
I understand that in your circumstances, "relax a little" is not easy advice to take, but it might be the best advice I can give you — along with making sure you have enough uninterrupted work time. It does sound like you need to get out of the house.
I think your problem is that you don't get shit done because you get interrupted so often and than know exactly that you aren't making any progess and go straight into panic mode.
Start with step 1: close the door and start working.
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I've raised special needs kids. I'm seriously medically handicapped myself.
Unless your children are all under the age of two, there are things you can do to empower them to take care of themselves.
Store things they need where they can reach them on their own.
If you have a microwave, set up microwave foods and microwave safe dishes near it. Let kids feed themselves when they want to. If most of the food at home is adequately nutritious and they are given some simple guidelines, this won't undermine their health.
For example: My son liked eating cold noodles from the fridge with Parmesan cheese. I told him if he had an apple to go with it, that was a perfectly acceptable light meal. He did that on his own often in elementary school.
Give them very simple rules and standards to follow, such as "I need to be able to walk to your bed, dresser and closet without hurting myself." Then let them figure out how to meet that standard.
I homeschooled while bedridden. The kids piled into bed with me and I read to them.
The point of that: Handicapped people (such as your wife) can often do a lot more than other people like to believe they can. Their physical limitations need to be accommodated, but it doesn't mean they can't do anything.
However, they frequently do not have the energy to deal with their physical limitations and also try to prove to other people that they aren't useless. So the attitude and mindset of folks around them matters a great deal in their ability to both contribute and to lead full lives.
I'm the primary breadwinner for my family unit. I work part-time and intermittently as I am able. Over time, I have gradually increased my earning capacity, in part by focusing on getting myself healthier.
In my household, we talk a lot about "primary breadwinner privilege." When I had a corporate job, my adult sons took over the women's work at home. I'm firmly convinced that a lot of men get as much done as they do because social expectation bends out of their way to accommodate The Job, not their gender per se. That line of thinking has been very helpful to me and my sons for trying to find a path forward under extremely difficult circumstances.
So it isn't being included to man bash. It's being included in hopes that it's somehow useful to you as a mental model.
I'm author of the San Diego Homeless Survival Guide and Pocket Puter:
https://sandiegohomelesssurvivalguide.blogspot.com/
Best of luck.
From personal experience it sounds like you're in a very self-destructive pattern that it going to result in collapse from a combination of illness and stress. Not performing any self-care means you are running up a bill that someone else is going to have to settle if you fail.
> If I spend any time exercising or taking a walk or spend my time doing anything other than working every waking minute, my wife and kids will be homeless.
These two statements do not seem consistent with each other. If 4 - 6 hours of your work day is wasted anyway, you might as well spend at least some of that doing things to make yourself more productive.
Please don't talk trash to me about what it means to be homeless. In addition to having spent time on the street, I have also had a college class on homelessness and public policy and also interned at a homeless shelter (years before I ended up homeless).
You say you don't have time to do anything but work, yet here you are on HN a) asking for assistance and b) wasting time arguing with me about things you know nothing about.
Some things for you to think about (privately -- I am not looking for answers from you here):
Why isn't your wife working? (Assuming you are in the US) Have you called 211 to find out what local resources there are to help your family out? If you have called 211 and they have nothing to offer you, have you called all your local churches to find out what meal and other food resources they have to offer?
I'm getting rather angry about how you reply to me, so I think I need to just stop here, let this go and let someone else help you.
Best of luck.
Technically I should be working right now, but I came here to ask for help thinking it might save me a few hours of frustrating non-billable time spent staring at code and not getting it.
We have looked into every single possible resource. My wife has a disability that's incredibly difficult to prove with insurance or the government. It makes her unable to move for large parts of the day several times per month. She literally drops things and is unsafe to drive, and it just randomly comes on out of nowhere. So she's unable to work because of this, and we're unable to get disability for it either.
We've gone through every single local church and food bank. She just stopped at the food pantry yesterday. We are on food stamps.
I'm saying all this knowing that it's a waste of billable time, because I think it's important that you know that first of all I don't mean any offense, and second of all that I'm not exaggerating when I say that we really have no other recourse at this point.
Downsize your spending, get rid of expensive mobile plans, subscriptions for stuff like Netflix. Get cheaper house/apartment, learn how to cook.
Work on your confidence. Attend local meetups and talk with people. Chill out and stop whining. There plenty of people that would swap places with you. You are a healthy white male with a family living in the US.