Definition: Establish a consistent practice routine.Example: Young Shaolin Monks wake up at 5:30 AM to practice daily.Application: Start with just 15 minutes every day, then gradually build up your practice time.

10. Routine Is Everything

Definition: Clearly outline what success looks like for each skill you want to master.Example: For tennis, that means focusing on your serves first, then working on your footwork.Application: Write down what success means for your skill and tackle each part one by one.

2. Define Success

Definition: Plan out your practice routine and reflect afterward.Example: Use a notebook to jot down what worked and what didn’t after each session.Application: After practice, ask yourself: "What did I learn today?" This helps you tweak your approach for next time.

3. Plan and Reflect

Definition: Study how experts practice, not just how they perform.Example: Watch behind-the-scenes footage of your favorite musician or athlete.Application: Learn their practice routines and adopt them for your own training.

8. Emulate Practice, Not Performance

Definition: Deliberate practice can improve mental skills too.Example: Learn to handle stress by practicing mindfulness, just like how the Dalai Lama teaches compassion.Application: Use deliberate practice for your mindset. Train yourself to stay calm under pressure!

12. Practice Mental Skills

Definition: Measure small gains instead of just big milestones.Example: If you’re running, track how many seconds faster you get each week.Application: Celebrate those small wins! They keep you motivated.

7. Track Small Improvements

"Success is the sum of small efforts, repeated day in and day out."

Definition: It takes tons of practice to truly master a skill.Example: It takes around 10,000 hours to become a professional violinist!Application: Don’t shy away from repetition; embrace it!

9. Repetition Makes Perfect

Definition: Keep practice sessions short to maintain focus.Example: Young athletes like Cristiano Ronaldo train for a few hours a day but keep their focus sharp.Application: Try 15 minutes of focused practice. Quality over quantity!

5. Limit Your Sessions

Definition: A coach helps you see your potential and improve faster.Example: Your coach could be a teacher, a friend, or even someone you follow online.Application: Seek feedback from someone who can guide you.

11. Get a Coach

Whether you’re trying to improve at a sport, instrument, or school subject, the formula is the same: deliberate practice works for everything. All you need is a plan, patience, and a willingness to improve bit by bit. Keep pushing and one day, you’ll see the results you’re chasing.

FINAL WORD: APPLY IT IN ANYTHING!

Ever wanted to be the best at something? Sports? Music? School? Deliberate Practice can make you a master at anything. It’s not just about hard work—it’s about working smart. Even if you’re a total beginner, this system guarantees you’ll get better. Let’s make it dumb simple, no-nonsense, and zero BS. Here’s how to level up with deliberate practice!

INTRODUCTION

Definition: Practice slowly to build a strong foundation.Example: If you’re learning a dance move, practice it slowly first before speeding it up.Application: Focus on nailing the details first. Speed comes later!

4. Go Slow

Definition: Break your goal into tiny skills, then attack each one individually.Example: Want to get better at basketball? Focus on shooting first, then work on defense later.Application: Choose one skill to perfect today. If you’re playing guitar, drill on just one chord until you can play it in your sleep.

1. Break It Down

Definition: Use every moment wisely during practice.Example: Legendary coach John Wooden made players practice putting on their shoes to save time for shooting drills.Application: Think of small tasks in your practice that can be streamlined for better efficiency.

6. Maximize Practice Time

Deliberate practice is focused, structured, and repeated practice designed to improve performance. It’s about breaking things down, mastering each part, and tracking improvement. Forget the idea that you need “natural talent”—this is how anyone can get good at something.

Deliberate practice is a mindful and highly structured form of learning by doing. It’s a process of continuous experimentation to first achieve mastery and eventually full automaticity of a specific skill. 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. Here are some tips on how to do it well.

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Sources:

Shaolin Monk Routine: http://www.huffingtonpost.com/stacey-nemour/shaolin-kung-fu_b_747649.html

Effectiveness of Deliberate Practise: http://journals.sagepub.com/doi/pdf/10.1177/0956797614535810

Cigar and Violin Study: https://www.amazon.de/Lernen-Gehirnforschung-die-Schule-Lebens/dp/3827417236 http://www.pedocs.de/volltexte/2009/749/pdf/978_3_8274_1723_7_Spitzer.pdf http://www.newyorker.com/magazine/2011/10/03/personal-best

10,000 Hour Rule: http://lifehacker.com/5939374/a-better-way-to-practice ‘ Coach: http://www.newyorker.com/magazine/2011/10/03/personal-best

Deliberate Practise http://journals.sagepub.com/doi/abs/10.1177/0956797614535810

http://lifehacker.com/5939374/a-better-way-to-practice

http://www.bulletproofmusician.com/how-many-hours-a-day-should-you-practice/

http://leadershipchallenge.typepad.com/leadership_challenge/2008/12/are-you-practicing-like-lang-lang.html

http://journals.sagepub.com/doi/abs/10.1177/0956797614535810


Full Script

Deliberate practice is a mindful and highly structured form of learning by doing. It’s a process of continuous experimentation to first achieve mastery and eventually full automaticity of a specific skill. 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. Here are some tips on how to do it well.


Define Success and Drill Deliberately 

Define all the elements you need to practice to become successful. Then drill each element deliberately, one after the other. In Tennis, that could be first your serves and then later your leg work. If you want to become a professional barista, first perfect your moves to make the espresso, then your skills to serve the ideal coffee.


Plan, Reflect and Take Notes 

Plan out your practice routine, for example in a notebook. After each session, reflect and write down what you've discovered: what worked? What didn’t? The idea is to get a clear sense of how a particular session improves your skills and then to experiment to find a new and even better way to achieve your goals.



Go Slow 

To build a good foundation of muscle memory, practice slow and correctly. If we move too fast, we risk learning and internalizing the wrong skills, which can bring terrible consequences. To achieve mastery, our brain needs time to develop. So start slow and then gradually increase the speed until you give all you've got.


Limit Your Sessions to Focus 

Deliberate practice is hard mental work. Limit the sessions to a reasonable duration that allows you to stay focused. This may be 15 minutes if you are younger and 60 minutes if you are older. A Cristiano Ronaldo trains around 3-4 hours of football a day. Young Shaolin Monks practice 2 hours in the morning and two hours in the afternoon, To keep their attention high, they switch the style of practice every 10 minutes.



Maximize Practice Time 

Legendary basketball coach John Wooden used to let each of his players practice putting on socks and shoes so that they learn to do it really fast. By doing this, he maximized the time to practice throwing the ball and discussing game strategy with his team.


Track Small Intervals of Improvement 

If you practice running 800 meters, count the milliseconds, not the minutes. If you are working out or practice controlling your diet, measure milligrams and millimeters. The smaller the data points you measure, the faster you see progress and the more you feel motivated to continue.

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FINAL WORD: APPLY IT IN ANYTHING!

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