Name: 刻意練習。《掌握指南》 (Deliberate Practice: A Guide to Mastery)
Uploaded: 2021-01-14T07:24:52.000Z
Duration: 6 min 5 s
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程度副詞

Deliberate practice is a mindful and highly structured

It's a process of continued experimentation

to first achieve mastery and eventually full

A 2014 study published in Psychological Science

argues that it can increase our performance

by 26% in games, 21% in music and 18% in sports.

Define all the elements you need to practice

In Tennis, that could be first your serves

If you want to become a professional barista,

first perfect your moves to make the espresso,

then your skills to serve the ideal coffee.

reflect and write down what you've discovered:

of how a particular session improves your skills

and then to experiment to find new and ever better way

To build a good foundation of muscle memory,

we risk learning and internalizing the wrong skills,

To achieve mastery, our brain needs time to develop.

So start slow and then gradually increase the speed

Limit the sessions to a reasonable duration

This may be 15 minutes if you are younger

trains around 3-4 hours of football a day.

Young Shaolin Monks practice 2 hours in the morning

they switch the style of practice every 10 minutes.

and discussing game strategy with his team.

If you are working out or practice controlling your diet,

and the more you feel motivated to continue.

The top performance we see on screens or on stage

is the results of endless hard work behind the curtain.

If you want to become as good as Pavarotti in the Opera

In the 1990s, a team of German psychologists

revealed that it takes 10,000 hours of deliberate practice

A similar study concluded it also takes almost

just as long to become a great cigar maker.

take around 25 seconds to make one cigar.

After 100,000 repetitions, it takes them just 15 seconds

it takes 7 years and 10 million repetitions of

Not practice, but repetition makes perfect.

Professional football teams therefore play daily

Piano players warm-up with Scales and Arpeggios.

At around 3PM, they practice another two hours.

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刻意練習。《掌握指南》 (Deliberate Practice: A Guide to Mastery)

meditation

deliberate

strategy

reveal