I practice guitar 4 days a week since I have two jobs as well as train and (assistant) coach a competitive boxing team. Each practice session lasts about 2-3 hours. These practice sessions focus mostly on technique. Each one focuses mostly on one aspect: sweeping, tapping arpeggios, economy picking or more recently, 2WPS. I practice song passages that focus on these techniques. My main sources for these exercises are Paul Wardingham’s instrumental song tabs as well as his two tutorials (20 metal licks + 20 epic licks, JTC website). Occasionally, for example when I’m in a rut, I will randomly switch one of these sessions to focus on “ear training”, e.g. learning a Per Nilsson solo by ear.
Sidenote: I don’t dedicate time to practice my legato, mostly because my legato skills are at the level I need them to be, which is probably due to practicing Joe Satriani and Alex Skolnick licks like crazy during the 1990s.
My takeways: take frequent short breaks to maintain concentration, academic exercises don’t motivate me for long, therefore I focus on playing technical instrumental pieces that I like. Switching things up helps getting out of a rut. For example, instead of doing a technical practice session, I sometimes like to improvise on a backing track, record it, and listen for stuff that I could re-use later in compositions. Taking the time to go see a show also helped me in the past. Case in point, I was in a rut at the beginning of the summer; I decided to go see Plini in concert. The energy and the fact that I met fellow guitarists helped rejuvenate my playing/motivation.
Excluding these 4 technical sessions, I also try to do a 2-3 hours composition/recording session every 2 weeks.
Additionally, for the past 2 months, I’ve decided to stop wasting my mornings and some work breaks checking my phone. I’ve replaced that by reading on music theory. Since my theory knowledge has been patchwork, I’m restarting from the basics with the books “Fretboard Theory (vol 1-2)” and “Guitar theory for dummies”. When I’m sufficiently far into theory, I’ll complement it with “Modern recording techniques”.