form of learning by doing.

It's a process of continued 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 new and ever 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 metal 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.

Emulate Practice, Not Performance

The top performance we see on screens or on stage

is the results of endless hard work behind the curtain.

If you want to become as good as Pavarotti in the Opera

or as skillful as Messi with the ball,

don't watch them perform,

study how they practice.

Repetition Makes Perfect

In the 1990s, a team of German psychologists

revealed that it takes 10,000 hours of deliberate practice

to become a professional violinist.

A similar study concluded it also takes almost

just as long to become a great cigar maker.

New workers in a cuban cigar factory

take around 25 seconds to make one cigar.

After 100,000 repetitions, it takes them just 15 seconds

and after 1 million only 8.

To reach peak performance,

it takes 7 years and 10 million repetitions of

the same hand movements.

Not practice, but repetition makes perfect.

Professional football teams therefore play daily

what the Spanish players call "Rondo".

Piano players warm-up with Scales and Arpeggios.

Routine Is Everything

To reach mastery, Young Shaolin Monks

get up at 5:30AM.

Then chant, eat breakfast

and practice two hours of kung fu.

At 11:30 they have a vegetarian lunch

with no liquids to aid digestion.

At around 3PM, they practice another two hours.

At 5:30 is dinner,

followed by chanting.

At 8 meditation.

At 10 time for bed.

Us normal people can start with 15 Minutes every day

and then slowly increase our session.

Get a Coach

The job of a coach is to show us our true potential

and then guide us in the right direction.

If you don't have a coach, look for one.

It can a teacher, a friend

or even someone you find or follow online.

For our favorite teachers and coaches,

visit our sprouts channel page

and check out our playlists.

The Dalai Lama believes deliberate practice

not only works for muscles,

but also for our mind.

He and other wise minds

deliberately practice taking other people's anger,

suspicion and mistrust

and then giving them patience,

tolerance and compassion in return.

What do you think about deliberate practice,

can we also use it for training our thinking skills?

Share your thoughts in the comments below!