Programming

Plug the guitar output into your work computer and make every chord input a different letter so you can code with it.

I've been playing guitar since 2009 and practicing for me takes 0 effort and energy at this point.

So from my pov the tips I have to give are:

1. Leave your guitar in a place that's very easy to reach, if you sit at a desk at home then have it at an arm's length and ready to go, plugged in (specially if passive), the whole 9 yards.

2. Ride the wave when inspiration/passion hits, if you're having lots of fun keep playing and practicing a bit longer than usual.

3. You can zone out to excersises like 1234 across all frets up and down alternate picking, or sweep picking patterns. Repetitive patterns with few variations are good for "zoning" out. Please understand that you need to be aware of your technique as you perform these drills, you need to feel things like "was my wrist movement good / relaxed there?" "am I picking with even or different intensity?". Engage with the drill even if it's just a boring old repetitive drill.

It depends at your skill level but I would create or look up things to practice, or even songs. Break them down into chunks. Repeat chunks when you're in a zoned out low energy mood.

As explained above keep in mind you want to be conscious of your technique, tone, relaxation even when zoned out.

For breaking up a song for instance I would take a solo, find a part I really struggle in, slice it into a chunk. Repeat chunk until muscle memory makes it easier to play. Once I'm ready to have the time and energy to attempt to master it I try to raise the tempo and the "real" practice begins there.

I would do hand exercises. It will improve your skills and stamina for work and guitar.

For about a year I've been playing the piano. What works best for me is to have a "curfew" on all electronic devices (or rather all devices with a display) for about 2 hours before sleep, during which I also read when I get tired from practicing. The bonus part is that my sleep improved drastically.

I regularly spend more than 8 hours a day at a keyboard but hand fatigue is not something I experience at all. Back, neck - sometimes. Hands? Never. Though I have put a lot of thought into ergonomics - desk, chair, staggered layout custom split keyboard, nice mouse (not vertical yet but I'll probably switch soon). May I suggest you explore ergonomic equipment if you're not familiar with it?

Back when I tried playing guitar a bit I actually liked taking short breaks from work to play. It gave me something else to focus and come back to a problem with fresher mind.

I found that I do my morning exercise way more reliably than my afterwork exercise. I try to get 30 minutes in each session.

The biggest game changer, however, was not working 8 hours a day anymore. It also helps to have a boss who’s fine with delays, so you can extend the morning session if you feel like it.

I like to spend some time just when I wake up, and after I log off of work. It works pretty well for my schedule for now, but flexibility and being adaptable sometimes is necessary to keep time for the things I want to do around the things I need to do. If my hands feel overworked it's usually not both at the same time so I'll focus on the other hand if that happens, but if I take a break every couple hours of work to stretch and move around that usually keeps me from feeling sore especially in the hands and wrists.

Every 45 min or so, I take a 5-ish minute break. I usually use it for light exercise, but sometimes I have a bassline stuck in my head, so I pick up my bass and play it for a few minutes. Taking small breaks is good for you, and doesn't really hinder your productivity (source). Sounds like a win-win if you fit in your guitar practice.

by evening my hands are tired and i just want to zone out

This sounds like you could really benefit from taking at least some breaks, and paying attention to your workspace ergonomics. It should not be normalized that you are so tired after work, that you can't do your own things.

I play guitar but i learned before getting into the career. I don't play much anymore but i think it depends what your level is and what you're trying to learn. Rocking along to songs is a way to blow off some steam but you're also practicing by playing. If you're just learning chords or strumming / picking patterns, you can sit back and practice them while watching tv or doing whatever what doesn't involve hands. It can be relaxing too, just do it slowly, don't push yourself and you will learn the muscle memory either way.

Assuming you're learning acoustic like me. Learning electric guitar, solos and music theory may be different.

I play wind instruments so despite not strumming, I also use my hands to play. What seems to make a difference is that the movement is very different from typing on a keyboard. (I type blind with 10 fingers.) That difference suffices for my muscles and my brains to separate the activities and recognize music practice as a distraction and relaxation.