Deliberate Practice

Definition

• Deliberate practice is a mindful and structured form of learning through doing.
• Aimed at achieving mastery and automaticity of specific skills.

Performance Impact (2014 Study)

• Increased performance by:
  • 26% in games
  • 21% in music
  • 18% in sports

Tips for Effective Deliberate Practice

Define Success and Drill Deliberately

• Identify elements crucial for success.
• Practice each element in sequence (e.g., tennis serves, then legwork).

Plan, Reflect, and Take Notes

• Create a practice plan (use a notebook).
• Reflect after sessions:
  • What worked?
  • What didn’t?
• Experiment to enhance skills.

Go Slow

• Build muscle memory through slow, correct practice.
• Avoid rushing to prevent internalizing incorrect skills.
• Gradually increase speed with mastery.

Limit Sessions for Focus

• Deliberate practice is mentally intense.
• Recommended session durations:
  • 15 minutes for younger individuals
  • 60 minutes for older individuals
• Example:
  • Cristiano Ronaldo: 3-4 hours of training daily.
  • Young Shaolin monks: 2 hours morning and afternoon.
  • Switch styles every 10 minutes to maintain attention.

Maximize Practice Time

• Use every moment efficiently (e.g., practice putting on socks and shoes).
• Focus on game strategies during practice.

Track Small Intervals of Improvement

• Measure small increments for motivation:
  • Count milliseconds in running.
  • Measure diet control in milligrams.

Emulate Practice, Not Performance

• Study the practice methods of top performers rather than their performances.

Repetition Makes Perfect

• It takes approximately 10,000 hours of deliberate practice to reach professional levels in fields like music.
• Example from cigar-making:
  • From 25 seconds to 8 seconds per cigar after extensive practice.
• Professional teams practice daily routines (e.g., Rondo in football).

Importance of Routine

• Young Shaolin monks follow a strict daily schedule:
  • 5:30 a.m.: Wake up and chant
  • Breakfast
  • 2 hours of Kung Fu practice
  • 11:30 a.m.: Vegetarian lunch
  • 3 p.m.: More practice
  • 5:30 p.m.: Dinner
  • 8 p.m.: Meditation
  • 10 p.m.: Sleep
• Normal individuals can start with 15 minutes daily and increase gradually.

Get a Coach

• A coach can help reveal potential and provide guidance.
• Coaches can be teachers, friends, or online mentors.

Deliberate Practice for Mind

• The Dalai Lama emphasizes deliberate practice for mental skills:
  • Transforming negative emotions into positive ones (e.g., patience, tolerance).

Discussion Prompt

• Can deliberate practice be used to train thinking skills? Share thoughts.