Hey, yeah, I know the feeling, every time I lose an already typed reply I completely lose motivation to rewrite it.

Yeah, my pinky strain issue is completely gone, I also used to have some more pain on my wrist which made me go through a very similar journey to you, I took many steps for it to the point where nowadays my setup is (in order of what I think has made the largest impact)

• Using i3/sway as my WM for a keyboard centric usage
• Switching to Colemak and learning touch typing properly
• Split ortholineal keyboard (crkbd)
• Trackball instead of mouse

I've also got a height adjustable desk and a good chair to prevent issues with my back, and my monitors use an arm to be in the right position. It was a slow process of making one change here, few months later another z etc, but this has been my setup for a few years and all of my pains in wrist, lower back, neck, etc have disappeared. I figured if I'm going to ve sitting in front of a computer typing stuff for 8h a day I need to make that as comfortable as possible to be able to do it for longer.

As for emacs with evil mode I was sure that ci" would work, that's basic vim functionality, what I'm less sure would work is more complex stuff for which I use plugins, e.g. <space>srq" (Surround Replace Quotes with ") to replace the next quotes for " (e.g. changing var = 'some text' to var = "some text"). That same plugin allows me to also do <space>srb[ to Surround Replace Bracket/Braces with [ (to change the surrounding [, (, or { to [ ). Another plugin allows me to move to any part of the screen in 4 keystrokes, I press s the two characters of where I want to move, and a third disambiguation character and the cursor moves there. Those are advanced usages that I think will be difficult to reproduce in emacs, plus plugins will not incorporate the basic ideas for movements.

May I ask why emacs in evil-mode instead of Nvim?