Getting started
1.Stare at who you want to become
Studies show that even a brief connection with a role model can vastly increase unconscious motivation.“windshield”.
2.Spend fifteen minutes a day engraving the skill on your brain
watch the skill being performed, closely and with great intensity, over and over, until you build a high-definition mental blueprint.
The key to effective engraving is to create an intense connection: to watch and listen so closely that you can imagine the feeling of performing the skill. For physical skills, project yourself inside the performer’s body. Become aware of the movement, the rhythm; try to feel the interior shape of the moves. For mental skills, simulate the skill by re-creating the expert’s decision patterns. Chess players achieve this by replaying classic games, move by move; public speakers do it by regiving great speeches complete with original inflections; musicians cover their favorite songs.
3.Steal without apology
All improvement is about absorbing and applying new information, and the best source of information is top performers. So steal it.
When you steal, focus on specifics, not general impressions. Capture concrete facts: the angle of a golfer’s left elbow at the top of the backswing; the curve of a surgeon’s wrist; the precise shape and tension of a singer’s lips as he hits that high note; the exact length of time a comedian pauses before delivering the punch line. Ask yourself:
• What, exactly, are the critical moves here?
• How do they perform those moves differently than I do?
4.Buy a notebook
A high percentage of top performers keeps some form of daily performance journal.What matters is not the precise form. What matters is that you write stuff down and reflect on it. Results from today. Ideas for tomorrow. Goals for next week. A notebook works like a map: It creates clarity.
5.Be willing to be stupid
being willing to risk the emotional pain of making mistakes—is absolutely essential, because reaching, failing, and reaching again is the way your brain grows and forms new connections. When it comes to developing talent, remember, mistakes are not really mistakes—they are the guideposts you use to get better.
6.Choose spartan over luxurious
Simple, humble spaces help focus attention on the deep-practice task at hand: reaching and repeating and struggling. When given the choice between luxurious and spartan, choose spartan. Your unconscious mind will thank you.
7.Before you start,figure out if it's a hard skill or a soft skill
Begin by asking yourself which of these skills need to be absolutely 100-percent consistent every single time. Which need to be executed with machinelike precision? These are the hard skills.
Then ask yourself, which skills need to be flexible, and variable, and depend on the situation? Which depend on instantly recognizing patterns and selecting one optimal choice? These are the soft skills.
8.To build hard skills, work like a careful carpenter
When you learn hard skills, be precise and measured. Go slowly. Make one simple move at a time, repeating and perfecting it before you move on. Pay attention to errors, and fix them, particularly at the start. Learning fundamentals only seems boring—in fact, it’s the key moment of investment. If you build the right pathway now, you’ll save yourself a lot of time and trouble down the line.
9.To build soft skills,play like a skateboarder
When you practice a soft skill, focus on making a high number of varied reps, and on getting clear feedback. Don’t worry too much about making errors—the important thing is to explore. Soft skills are often more fun to practice, but they’re also tougher because they demand that you coach yourself.
After each session ask yourself, What worked? What didn’t? And why?
10.Honor the hard skills
Prioritize the hard skills because in the long run they’re more important to your talent.“Technique is everything,If you begin playing without technique it is big mistake.”
11.Don't fall for the prodigy myth
If you have early success, do your best to ignore the praise and keep pushing yourself to the edges of your ability, where improvement happens. If you don’t have early success, don’t quit. Instead, treat your early efforts as experiments, not as verdicts. Remember, this is a marathon, not a sprint.
12.Five ways to pick a high quality teacher or coach
1) Avoid Someone Who Reminds You of a Courteous Waiter
2) Seek Someone Who Scares You a Little
Look for someone who:
Watches you closely
Is action-oriented
Is honest, sometimes unnervingly so
3) Seek Someone Who Gives Short, Clear Directions
4) Seek Someone Who Loves Teaching Fundamentals
5) Other Things Being Equal, Pick the Older Person
Teaching is like any other talent: It takes time to grow. Great teachers are first and foremost learners, who improve their skills with each passing year. That’s not to say there aren’t any good teachers under thirty—there are. Nor is it to say that every coach with gray hair is a genius—they’re not. But other things being equal, go with someone older.
Improving skills
13.Find the sweet spot
There is a place, right on the edge of your ability, where you learn best and fastest. It’s called the sweet spot.
Ask yourself: If you tried your absolute hardest, what could you almost do? Mark the boundary of your current ability, and aim a little beyond it. That’s your spot.
14.Take off your watch
Deep practice is not measured in minutes or hours, but in the number of high-quality reaches and repetitions you make—basically, how many new connections you form in your brain.
Instead of planning to hit golf balls for an hour, plan to make twenty-five quality swings with each club.
15.Break every move down into chunks
Practice one chunk by itself until you’ve mastered it—then connect more chunks, one by one, exactly as you would combine letters to form a word. Then combine those chunks into still bigger chunks. And so on.
No matter what skill you set out to learn, the pattern is always the same: See the whole thing. Break it down to its simplest elements. Put it back together. Repeat.
16.Each day,try to build one perfect chunk
In our busy lives, it’s sometimes tempting to regard merely practicing as a success. We complete the appointed hour and sigh victoriously mission accomplished! But the real goal isn’t practice; it’s progress.
One useful method is to set a daily SAP: smallest achievable perfection. In this technique, you pick a single chunk that you can perfect—not just improve, not just “work on,” but get 100 percent consistently correct. For example, a tennis player might choose the service toss; a salesperson might choose the twenty-second pitch he’ll make to an important client. The point is to take the time to aim at a small, defined target, and then put all your effort toward hitting it.
17.Embrace struggle
Most of us instinctively avoid struggle, because it’s uncomfortable. It feels like failure. However, when it comes to developing your talent, struggle isn’t an option—it’s a biological necessity. This might sound strange, but it’s the way evolution has built us. The struggle and frustration you feel at the edges of your abilities—that uncomfortable burn of “almost, almost”—is the sensation of constructing new neural connections, a phenomenon that the UCLA psychologist Robert Bjork calls “desirable difficulty.” Your brain works just like your muscles: no pain, no gain.
18.Choose five minutes a day over an hour a week
19.Don't do "drills".instead,play small,addictive games
The governing principle is this: If it can be counted, it can be turned into a game. For example, playing a series of guitar chords as a drill is boring. But if you count the number of times you do it perfectly and give yourself a point for each perfect chord, it can become a game. Track your progress, and see how many points you score over a week. The following week, try to score more.
20.Pracice alone
Solo practice works because it’s the best way to 1) seek out the sweet spot at the edge of your ability, and 2) develop discipline, because it doesn’t depend on others.
21.Think in images
The images are far easier to grasp, recall, and perform. This is because your brain spent millions of years evolving to register images more vividly and memorably than abstract ideas.
Whenever possible, create a vivid image for each chunk you want to learn. The images don’t have to be elaborate, just easy to see and feel.
22.Pay attention immediately after you make a mistake
Develop the habit of attending to your errors right away. Don’t wince, don’t close your eyes; look straight at them and see what really happened, and ask yourself what you can do next to improve. Take mistakes seriously, but never personally.
23.Visualize the wires of your brain forming new connections
The more you pay attention to mistakes and fix them,the more of the right connections you’ll be building inside your brain. Visualizing this process as it happens helps you reinterpret mistakes as what they actually are: tools for building skill.
24.Visualize the wires of your brain getting faster
Every time you practice deeply—the wires of your brain get faster. When you practice, it’s useful and motivating to visualize the pathways of your brain being transformed from simple copper wires to high-speed broadband, because that’s what’s really happening.
25.Shrink the space
Smaller practice spaces can deepen practice when they are used to increase the number and intensity of the reps and clarify the goal.
Ask yourself: What’s the minimum space needed to make these reaches and reps? Where is extra space hindering fast and easy communication?
26.Slow it down (even slower than you think)
When we learn how to do something new, our immediate urge is to do it again, faster. This is known as the Hey, Look at Me! reflex. This urge for speed makes perfect sense, but it can also create sloppiness, particularly when it comes to hard skills. We trade precision—and longterm performance—for a temporary thrill. So, slow it down.
Super-slow practice works like a magnifying glass: It lets us sense our errors more clearly, and thus fix them.
27.Close your eyes
Closing your eyes is a swift way to nudge you to the edges of your ability, to get you into your sweet spot. It sweeps away distraction and engages your other senses to provide new feedback. It helps you engrave the blueprint of a task on your brain by making even a familiar skill seem strange and fresh.
28.Mime it
Removing everything except the essential action lets you focus on what matters most: making the right reach.
29.When you get it right,mark the spot
One of the most fulfilling moments of a practice session is when you have your first perfect rep. When this happens, freeze. Rewind the mental tape and play the move again in your mind. Memorize the feeling, the rhythm, the physical and mental sensations. The point is to mark this moment—this is the spot where you want to go again and again.
30.Take a nap
Napping is good for the learning brain, because it helps strengthen the connections formed during practice and prepare the brain for the next session. Researchers at the University of California, Berkeley, found that napping for ninety minutes improved memory scores by 10 percent, while skipping a nap made them decline by 10 percent.
31.To learn a new move,exaggerate it
If the move calls for you to lift your knees, lift them to the ceiling. If it calls for you to press hard on the guitar strings, press with all your might. If it calls for you to emphasize a point while speaking in public, emphasize with theatricality. Don’t be halfhearted. You can always dial back later. Go too far so you can feel the outer edges of the move, and then work on building the skill with precision.
32.Make positive reaches
You can either focus your attention on the target (what you want to do) or you can focus on the possible mistake (what you want to avoid). This tip is simple: Always focus on the positive move, not the negative one.
33.To learn from a book,close the book
closing the book and writing a summary forces you to figure out the key points (one set of reaches), process and organize those ideas so they make sense (more reaches), and write them on the page (still more reaches, along with repetition). The equation is always the same: More reaching equals more learning.
34.Use the sandwich technique
What’s the best way to make sure you don’t repeat mistakes?
1. Make the correct move.
2. Make the incorrect move.
3. Make the correct move again.
The goal is to reinforce the correct move and to put a spotlight on the mistake, preventing it from slipping past undetected and becoming wired into your circuitry.
35.Use the 3 × 10 technique
To learn something most effectively, practice it three times, with ten-minute breaks between each rep.
36.Invent daily tests
To invent a good test, ask yourself: What’s one key element of this skill? How can I isolate my accuracy or reliability, and measure it? How can I make it fun, quick, and repeatable, so I can track my progress?
37.To choose the best practice method,use the R.E.P.S. gauge
R: Reaching and Repeating
E: Engagement
P: Purposefulness
S: Strong, Speedy Feedback.
The idea of this gauge is simple: When given a choice between two practice methods, or when you’re inventing a new test or game, pick the one that maximizes these four qualities, the one with the most R.E.P.S. The larger lesson here is to pay attention to the design of your practice. Small changes in method can create large increases in learning velocity.
38.Stop before you're exhausted
39.Practice immediately after performance
As the golfer Jack Nicklaus said, “I always achieve my most productive practice after an actual round. Then, the mistakes are fresh in my mind and I can go to the practice tee and work specifically on those mistakes.”
40.Just before sleep,watch a mental movie
Just before falling asleep, they play a movie of their idealized performance in their heads.
41.End on a positive note
A practice session should end like a good meal—with a small, sweet reward.
42. Six ways to be a better teacher or Coach
1)Use the first few seconds to connect on an emotional level
Before you can teach, you have to show that you care.
2)Avoid giving long speeches-instead,deliver vivid chunks of information.
Master teachers and coaches don’t stand in front; they stand alongside the individuals they’re helping. They don’t give long speeches; they deliver useful information in small, vivid chunks.
3)Be allergic to mushy language
All good teaching follows the same blueprint: Try this concrete thing. Now try this concrete thing. Now try combining them into this concrete thing. Communicate with precise nouns and numbers—things you can see and touch and measure—and avoid adjectives and adverbs, which don’t tell you precisely what to do.
4)Make a scorecard for learning
Life is full of scorecards: sales figures, performance rankings, test scores, tournament results. The problem with those scorecards is that they can distort priorities, bending us toward short-term outcomes and away from the learning process.
The solution is to create your own scorecard. Pick a metric that measures the skill you want to develop, and start keeping track of it. Use that measure to motivate and orient your learners. As a saying goes, “You are what you count.”
5)Maximize "reachfulness"
The larger point is that being a good teacher means thinking like a designer. Ask yourself: What kind of space will create the most reachful environment? How can you replace moments of passivity with moments of active learning?
6)Aim to create independent learners
Your long-term goal as a teacher, coach, or mentor is to help your learners improve so much that they no longer need you. To do this, avoid becoming the center of attention. Aim instead to create an environment where people can keep reaching on their own. Whenever possible, step away and create moments of independence. Think of your job as building a little master-coach chip in their brains—a tiny version of you, guiding them as they go forward.
Sustaining progress
43.Embrace repitition
44.Have a blue-collar mindset
Top performers get up in the morning and go to work every day, whether they feel like it or not.
As the artist Chuck Close says, “Inspiration is for amateurs.”
45.For every hour of competition,spend five hours practicing
Games are fun. Tournaments are exciting. Contests are thrilling. They also slow skill development, for four reasons:
1. The presence of other people diminishes an appetite for risks, nudging you away from the sweet spot.
2. Games reduce the number of quality reps.
3. The pressure of games distorts priorities, encouraging shortcuts in technique.
4. Games encourage players, coaches, and parents to judge success by the scoreboard rather than by how much was learned.
One solution to the problem is to make public performance a special occasion, not a routine. A five-to-one ratio of practice time to performance time is a good starting point; ten to one is even better.
46.Don't waste time trying to break bad habits-instead,build new ones
The blame lies with our brains. While they are really good at building circuits, they are awful at unbuilding them. Try as you might to break it, the bad habit is still up there, wired into your brain, waiting patiently for a chance to be used.
The solution is to ignore the bad habit and put your energy toward building a new habit that will override the old one.
To build new habits, start slowly. Expect to feel stupid and clumsy and frustrated at first—after all, the new wires haven’t been built yet, and your brain still wants to follow the old pattern. Build the new habit by gradually increasing the difficulty, little by little. It takes time, but it’s the only way new habits grow.
47.To learn it more deeply,teach it
48.Give a new skill a minimum of eight weeks
Of course, this doesn’t mean that you can be proficient in any skill in eight weeks. Rather, it underlines two more basic points: 1) Constructing and honing neural circuitry takes time, no matter who you are; and 2) Resilience and grit are vital tools, particularly in the early phases of learning.
Don’t make judgments too early. Keep at it, even if you don’t feel immediate improvement. Give your talent (that is, your brain) the time it needs to grow.
49.When you get stuck,make a shift
A plateau happens when your brain achieves a level of automaticity; in other words, when you can perform a skill on autopilot, without conscious thought.
the best way past a plateau is to jostle yourself beyond it; to change your practice method so you disrupt your autopilot and rebuild a faster, better circuit. One way to do this is to speed things up—to force yourself to do the task faster than you normally would. Or you can slow things down—going so slowly that you highlight previously undetected mistakes. Or you can do the task in reverse order, turn it inside out or upside down. It doesn’t matter which technique you use, as long as you find a way to knock yourself out of autopilot and into your sweet spot.