If you download something from Sci-Hub, your uni would only know because they saw data travel from Sci-Hub to your computer through their server. You can use a VPN (such as: https://protonvpn.com/) to tunnel that connection so that they can't see you've accessed Sci-Hub.
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For me, being flexible on the hour-to-hour schedule and instead focusing on my daily task list worked best, especially for research life. The American Physician Scientist Association website has a series called "Day in the Life" which you might find interesting. For medical school, this book "How to Study in Medical School" offers some tips on how to structure your day and might give you insight into what the medical school schedule might look like.
Here is how my schedule has been year-by-year (we do MS1-3, grad school, MS4).
During MS1 and MS2: M-F classes 8-12n (either in class or streaming videos), lunch, mandatory activities like labs, standardized patient activities, other special sessions in the afternoon 1-5p, studying all evening. Variably working out, hanging out, or playing video games for breaks. I'd study all weekend for as long as I had motivation (~6-7hrs), and socialized for breaks. I did not participate in any research during these years.
MS3 schedule depends completely upon what rotation you are on. Outpatient is 5 days a week, inpatient is 6. You can assume at least 8-12 hours of your day (usually within a 6a-6p window) are spent on clinical duties, and another 2-3 on studying for the rotation and shelves. I prioritized working out as soon as I got home before studying as it provided a lot of stress relief. I got involved in a clinical research project which worked on during the weekends.
Summer lab rotations between MS0-MS1, MS1-MS2, and GS1 (where I am currently): I go to lab at 8a, work on experiments until seminars/classes/meetings happen around 12n, and then stay in lab until the tasks I set for myself are done (normally 6-7p). I write, work out, and hang out in the evenings.
Hope that helps!