I don't bother with a dedicated capslock key. I set it up so hitting left and right shift at the same time is caps lock. Also have an arrow layer under my right hand with home/end and pgup/pgdown within easy reach. Could never get used to vi cursor navigation.
There are definitely quiet mechanical switches out there. I'm pretty happy with my Kailh LP Whale silent tactiles. My old IBM style was so loud at night.
My back and shoulders felt so much better when I mounted my spliit keyboard floating under my desk, halves shoulder width apart. Not just arms on the armrests, shoulders back against the chair instead of rounded forward. I can't go back. Nevermind that typing that way with colemak and hardly moving my fingers feels like magic.
I mapped them to the row above the home row, in order of bendy complication. So it's {[<(/ for the left hand, and \)>]} for the right. I just hold them down for the punctuation instead of letters. So much easier, imo.
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