Practice is the repetition of an action with the goal of improvement, and it helps us perform with more ease, speed, and confidence.

練習，是以進步為目標，不斷反覆該具備的動作，練習幫助我們能以更輕鬆的心態、速度與自信上台表演。

So what does practice do in our brains to make us better at things?

所以「練習」到底是如何在腦中運作，幫助我們更加精進自身技藝呢？

Our brains have two kinds of neural tissue: grey matter and white matter.

我們的大腦由兩種神經組織所構成，分別是 : 灰質與白質。

The grey matter processes information in the brain, directing signals and sensory stimuli to nerve cells, while white matter is mostly made up of fatty tissue and nerve fibers.

灰質負責處理大腦中的資訊，引導信息與感官刺激運送至神經細胞，而白質多數由脂肪組織與神經纖維構成。

In order for our bodies to move, information needs to travel from the brain's grey matter, down the spinal cord, through a chain of nerve fibers called axons to our muscles.

為了讓我們的身體能夠移動，訊息必須從大腦的灰質運達脊髓，經歷一串名為「神經元」的神經纖維，直到我們的肌肉。

So how does practice or repetition affect the inner workings of our brains?

所以練習或反覆效應又是如何影響大腦內部運作呢？

The axons that exist in the white matter are wrapped with a fatty substance called myelin.

位在白質的神經元受到名為「髓鞘」的脂質所包覆。

And it's this myelin covering, or sheath, that seems to change with practice.

而正是這覆蓋著的髓鞘或稱「鞘」，促使練習得以改變原來狀態。

Myelin is similar to insulation on electrical cables.

髓鞘與電纜上的絕緣構造有異曲同工之妙。

It prevents energy loss from electrical signals that the brain uses, moving them more efficiently along neural pathways.

髓鞘能在大腦使用電信號時，以更有效率的方式移到神經通道上，防止能量損失。

Some recent studies in mice suggest that the repetition of a physical motion increases the layers of myelin sheath that insulates the axons.

近期有些研究以老鼠為實驗對象，發現若不斷重複一動作技藝，就能夠增加包覆神經元外層的髓鞘 (或稱「鞘」) 厚度。

And the more layers, the greater the insulation around the axon chains, forming a sort of superhighway for information connecting your brain to your muscles.

包裹層越厚，神經元鏈的絕緣效果就越好，形成某種像是資訊的「超強高速公路」，從大腦一路連到肌肉。

So while many athletes and performers attribute their successes to muscle memory, muscles themselves don't really have memory.

所以許多運動員或表演者在獲得成功後，都歸功給自己經過努力後的肌肉記憶，然而事實上，肌肉本身並沒有記憶的能力。

Rather, it may be the myelination of neural pathways that gives these athletes and performers their edge with faster and more efficient neural pathways.

真正擁有記憶能力的反倒是自己神經通道上的髓鞘形成，給予這些運動員與表演者過人優勢，皆是由更快速與更有效率的神經通道所致。

There are many theories that attempt to quantify the number of hours, days, and even years of practice that it takes to master a skill.

有許多理論企圖藉由量化練習的時數、天數甚至年數，推測多久才能精通一項技能。

While we don't yet have a magic number, we do know that mastery isn't simply about the amount of hours of practice.

雖然我們還沒得到那個神奇數字，但我們的確知道，要成為一位達人，絕對不只由練習的小時數所造就。

It's also the quality and effectiveness of that practice.

也包括練習品質與練習效率。

Effective practice is consistent, intensely focused, and targets content or weaknesses that lie at the edge of one's current abilities.

有效率地練習，建築在堅持、高度專注與目標內容和弱點的基石上，是突破個人目前能力的要素。

So if effective practice is the key, how can we get the most out of our practice time?

所以，假如有效率的練習是關鍵，我們該如何在練習時間內獲得最大的效益？

Try these tips.

可以試試看以下方法 :

Focus on the task at hand.

只專注在目前手邊的任務。

Minimize potential distractions by turning off the computer or TV and putting your cell phone on airplane mode.

將潛在的分心事物降到最低，像是電腦關機或關上電視，將手機轉到飛航模式。

In one study, researchers observed 260 students studying.

一份報告指出，研究者觀察 260 位學生的學習。

On average, those students were able to stay on task for only six minutes at a time.

平均而言，這些學生一次能專注在一項任務的時間只有 6 分鐘。

Laptops, smartphones, and particularly Facebook were the root of most distractions.

筆記型電腦、智慧型手機，特別是臉書，都是引起分心的成因。

Start out slowly or in slow-motion.

放慢腳步或慢動作練習。

Coordination is built with repetitions, whether correct or incorrect.

協調能力建築在重複動作之上，無論這些動作是否正確。

If you gradually increase the speed of the quality repetitons, you have a better chance of doing them correctly.

假如你漸漸增加有品質重複動作的練習速度，你就會有更高的機會可以把這些動作做對。

Next, frequent repetitions with allotted breaks are common practice habits of elite performers.

接下來，頻繁的反覆練習伴著適當的休息時間，是在頂尖表演者群中常見的練習習慣。

Studies have shown that many top athletes, musicians, and dancers spend 50-60 hours per week on activities related to their craft.

研究指出，許多頂尖的運動員、音樂家與舞者每週花 50 到 60 小時在練習個人領域的技藝。

Many divide their time used for effective practice into multiple daily practice sessions of limited duration.

許多人將效率練習的時間分成每天限定時間的練習時段。

And finally, practice in your brain in vivid detail.

最後，在腦海中生動模擬，練習一些細節處。

It's a bit surprising, but a number of studies suggest that once a physical motion has been established, it can be reinforced just by imagining it.

這有點令人驚訝，但有些研究指出，一個肢體練習而成的動作一旦建立起來，這個動作可以只藉由想像就能獲得強化。

In one study, 144 basketball players were divided into two groups.

有份研究顯示，將 144 位籃球選手分成兩組。

Group A physically practiced one-handed free throws while Group B only mentally practiced them.

第一組只練習單手罰球，第二組則僅透過想像來練習。

When they were tested at the end of the two week experiment, the intermediate and experienced players in both groups had improved by nearly the same amount.

經過兩個禮拜實驗後，兩組進行能力測試，兩組中處於中階與高階的籃球選手進球數的進步程度非常接近。

As scientists get closer to unraveling the secrets of our brains, our understanding of effective practice will only improve.

當科學家離揭開大腦秘密又更近一步時，我們對有效練習的了解就會更上一層樓。

In the meantime, effective practice is the best way we have of pushing our individual limits, achieving new heights, and maximizing our potential.

同時，有效率地練習是超越自身極限的最佳方法，達到更高的目標，將潛能發揮到極致。