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Practice with direction
We tend to think that practice means endless repetition of the same task, where the goal is to progressively become an expert. The most efficient route to expertise is not mindless practice, but deliberate practice.
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The talent fallacy
People believe that expert performance means the performer must be endowed with talent. This is only true for some individuals.
The difference between expert performers and regular people is that experts have spent a deliberate effort to improve their performance in a specific area. They practice with the objective of mastering it.
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The promise of deliberate practice
Deliberate practice is focused, systematic, and purposeful.
- It is designed specifically to improve performance.
- It can be repeated a lot.
- Feedback on results is continuously available.
- It's highly demanding mentally.
- It's not much fun.
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The 3 M’s of deliberate practice
Instead of mindlessly practicing a skill without improving, deliberate practice can result in better performance and in a shorter time.
- Measurement: Deliberate practice requires to objectively track and measure your progress. It can be done with a simple note-taking app or a spreadsheet.
- Metacognition. After measuring your progress, it's important to make space for self-reflection. Journaling can be a powerful metacognitive tool.
- Mentoring. Having a coach or teacher can vastly improve the impact of deliberate practice.
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" “Deliberate practice is hard. It hurts. But it works. More of it equals better performance and tons of it equals great performance.”"
Geoff Colvin
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Tip-of-the-tongue phenomenon
The tip-of-the-tongue, or lethologica, is a common phenomenon where memories seem to be momentarily inaccessible.
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How to manage the tip-of-the-tongue state
Next time you experience a tip-of-the-tongue state, don't retrieve the information from memory. Instead, look up the correct answer. Repeat it a few times or write it down to help with encoding.
People that experience the tip-of-the-tongue state often suffer from incorrect practice time. Instead of learning the correct work, they are learning the mistake itself. For example, some music students who claim to practice diligently can get worse over time. This is because they keep on repeating the same mistakes, instead of using deliberate practice. They actually train themselves to make mistakes.
The Goldilocks Principle
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The Optimal Level of Stress
Whether it is the stress that is taken by schoolchildren or workplace challenges, we have to find an optimal level where there is just the right amount of pressure. There is a balance that has to be achieved for stress levels (which comes from external factors) and anxiety (which is usually through our internal thought mechanisms).
Stress to some extent is beneficial as it releases hormones like cortisol in the brain, increasing your performance in the short term while enhancing brain functions.
Healthy Levels Of Anxiety
- If we are occasionally stressed out or worry prior to a big presentation, we are well within the healthy levels of anxiety and it can be our motivation as well.
- If we are unable to sleep at night, have constant health issues or are unable to eat, then we are in the unhealthy stress/anxiety territory and need to take corrective action.
Ordinary and altered states of consciousness
Altered states of consciousness can only be defined if there is an understanding of an ordinary state of consciousness.
While scientists can't agree on a clear definition, alte...
Modulating states of consciousness
- Excessive dancing, meditation, and mind-altering plants were used in ancient civilizations to modulate the activity of the mind.
- In 1892, the term "altered states of consciousness" was used to refer to hypnosis.
- William James introduced the scientific investigation of mystical experiences and drug-induced states into the field of psychology.
The five altered states of consciousness
- Pharmacological. These altered states include short-term changes caused by psychoactive substances, such as LSD MDMA, cannabis, cocaine, opioids, and alcohol.
- Psychological. Hypnosis, meditation, and music can lead to altered mental states.
- Physical and physiological. An altered state of consciousness is achieved through sleep, where dreams dissociate one from reality.
- Pathological. A traumatic experience causing brain damage can lead to an altered state of consciousness. Other sources include epileptic or psychotic episodes.
- Spontaneous. Daydreaming and mind wandering can cause altered states.