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Common knowledge -

It is no great secret that achieving excellence requires practice. From a young age most of us are taught that practice makes perfect and that repetition is key.

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Scientific theory -

Exactly why practice improves performance for a long time remained unclear, but scientists do now have a theory. And it’s all to do with the nerve fibers in our brains.

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Scientific theory -

In their Ted Ed video, Annie Boesler and Don Greene explain simply and clearly exactly how practice can improve the way in which our brains communicate with our muscles.

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Axons -

In order for our muscles to contract and our bodies to move, information needs to travel from the gray matter in our brains to our muscle tissue via nerve fibers. Those nerve fibers are called axons.

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Insulation -

Just like electrical wires, axons function most effectively when they are properly insulated: proper insulation limits energy loss as the signals travel, allowing information to get quickly from A to B.

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Myelin -

Thankfully for us, our axons are naturally insulated by a fatty substance called myelin. Myelin serves the same purpose for our axons as insulation does for electrical wires.

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Building myelin -

Recent studies on mice suggest that myelin changes with practice. Every time we repeat an action, we build up the layers of myelin insulating our axons.

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Building myelin -

With our layers of myelin nice and thick, information can travel more efficiently from our brains to our muscles, and improved neural pathways mean improved performance.

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In practice -

So there you have it: an explanation as to how practice makes perfect. But does that mean that slogging away at a skill for hours on end will necessarily help you achieve excellence?

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Effective practice -

The short answer is no. Whether or not you will be successful depends not only on the number of hours you spend practicing; it is important to ensure that your practice is effective.

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Tips for effective practice -

According to Boesler and Greene, effective practice is consistent and focused and it targets the weaknesses that exist at the edge of our current ability. For effective practice, keep the following in mind.

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Focus -

To ensure that your practice is focused, rid your surroundings of distractions before starting a session. Take a look around you and identify anything that is likely to break your focus.

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Focus -

In one study of 260 students, in which the students were given a task to complete, researchers found that the students were able to stay focused on the task at hand for an average of just six minutes.

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Focus -

Laptops, smartphones, and in particular Facebook were the main culprits for distraction. So before starting your practice, turn off your television and set your cell phone to airplane mode.

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Little and often -

It is also a good tactic to practice little and often. Of course, elite athletes and performers practice for hours each day, but normally those hours are not done on the trot.

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R&R -

In order for our bodies and brains to function at their optimum level, they need time to rest and recover. Try to split your practice time into shorter sessions and spread them throughout the day.

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Targeted practice -

Practice should also be targeted, meaning that during each session you focus on a particular weakness that exists in your current performance. Don’t just practice for the sake of practicing.

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Targeted practice -

If you wish to improve your guitar playing, for example, simply hammering out the same song over and over won’t get you anywhere. You’ll only become frustrated.

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Targeted practice -

Try instead to identify the weak spot in your current performance, perhaps your rhythm is off or your plucking is untidy, and practice the song with a view to improving that particular skill.

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Kobe Bryant -

In an article for Business Insider, James Clear wrote about how witnessing Kobe Bryant in training taught him about the importance of targeted practice.

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Kobe Bryant -

In the particular session that Clear highlights, the basketball legend made it his goal to make 800 jump shots. He did not set out simply to practice, but to improve the specific skill of making baskets.

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Start slow -

Starting slowly is also important when it comes to building coordination. It's only once you’ve mastered a skill at a slow speed that you should try to increase the pace.

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Start slow -

Whatever the skill you are practicing, be sure to first perfect the motion at a slow pace and then gradually increase the speed of the quality repetitions.

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Mental practice -

Finally, it is a good idea to practice in your mind whenever you have the chance. Next time you’re on the train or waiting at the dentist, try to visualize that skill that you’re trying to perfect.

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Mental practice -

It is perhaps surprising, but studies show that once a physical motion has been established, such as shooting a hoop, visualizing can help cement it.

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Mental practice -

So there you have it, some concrete tips for how to ensure your practice is effective. And as scientists learn more about the brain, we will find out more about the best ways to practice and maximize our potential.

Sources: (Ted Ed) (Business Insider)

See also: Life skills parents can teach their children for success

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