How to practice effectively...for just about anything - Annie Bosler and Don Greene

譯者: Crystal Yip 審譯者: Marssi Draw

Mastering any physical skill,

掌握任何身體技巧

be it performing a pirouette,

無論是表演旋轉

playing an instrument,

演奏樂器

or throwing a baseball,

或是投擲棒球

takes practice.

都需要練習

Practice is the repetition of an action with the goal of improvement,

練習是為了進步而重複某一動作

and it helps us perform with more ease, speed, and confidence.

讓我們能更輕易、快速 有自信地做出動作

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

那麼練習如何改變我們的腦 使我們更擅長做事呢？

Our brains have two kinds of neural tissue:

我們的腦有兩種神經組織

grey matter

灰質

and white matter.

和白質

The grey matter processes information in the brain,

灰質在腦中處理資訊

directing signals and sensory stimuli to nerve cells,

傳送訊息和感覺反應至神經細胞

while white matter is mostly made up of fatty tissue and nerve fibers.

另一方面，白質主要 由脂肪組織和神經纖維組成

In order for our bodies to move,

要移動我們的身體

information needs to travel from the brain's grey matter,

資訊需要由腦中的灰質

down the spinal cord,

沿脊髓而下

through a chain of nerve fibers called axons

經過一連串稱為軸突的神經纖維

to our muscles.

最後傳至我們的肌肉

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

那麼練習或重複動作 如何影響我們腦內的運作？

The axons that exist in the white matter

位於白質的軸突

are wrapped with a fatty substance called myelin.

被稱為髓磷脂的脂肪物質包裹

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

正是這髓磷脂的包裹（或稱為髓鞘） 似乎會隨練習而變化

Myelin is similar to insulation on electrical cables.

髓磷脂就似電線的絕緣表面

It prevents energy loss from electrical signals that the brain uses,

它防止腦使用的電信號能量流失

moving them more efficiently along neural pathways.

使它們更有效率地沿神經路徑移動

Some recent studies in mice suggest that the repetition of a physical motion

最近一些關於老鼠的研究 提出重複身體動作

increases the layers of myelin sheath that insulates the axons.

會增加絕緣軸突的髓鞘層數

And the more layers, the greater the insulation around the axon chains,

髓鞘層數愈多，軸突的絕緣性愈高

forming a sort of superhighway for information

形成類似資訊的高速公路

connecting your brain to your muscles.

連接你的腦和肌肉

So while many athletes and performers

很多運動員和表演者

attribute their successes to muscle memory,

將他們的成就歸功於肌肉記憶

muscles themselves don't really have memory.

事實上，肌肉本身沒有記憶

Rather, it may be the myelination of neural pathways

相反地，也許是神經路徑的髓鞘化

that gives these athletes and performers their edge

這些更快更有效的神經路徑 使這些運動員和表演者擅長某動作

with faster and more efficient neural pathways.

There are many theories that attempt

很多理論嘗試

to quantify the number of hours, days, and even years of practice

量化精通技巧所需練習的年月時數

that it takes to master a skill.

While we don't yet have a magic number,

雖然我們還沒找出那個魔法數字

we do know that mastery isn't simply about the amount of hours of practice.

但我們深知掌握技巧 並非只關於練習時數

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

同時關乎練習的品質和效能

Effective practice is consistent,

有效的練習是持續的

intensely focused,

專注的

and targets content or weaknesses

以及練習的內容或弱項

that lie at the edge of one's current abilities.

是在當時能力可及的邊緣

So if effective practice is the key,

如果關鍵是有效的練習

how can we get the most out of our practice time?

我們如何能夠 在練習時間中獲得最多呢？

Try these tips.

試試這些祕訣

Focus on the task at hand.

專注手上的工作

Minimize potential distractions by turning off the computer or TV

關閉電視和電腦，減低潛在干擾

and putting your cell phone on airplane mode.

把你的行動電話調整至飛行模式

In one study, researchers observed 260 students studying.

有研究觀察了 260 名學生的學習情況

On average,

平均來說

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

那些學生只能每次專注工作六分鐘

Laptops, smartphones, and particularly Facebook

電腦、行動電話，特別是臉書

were the root of most distractions.

是大部分干擾的根源

Start out slowly or in slow-motion.

慢慢開始或是慢動作進行

Coordination is built with repetitions, whether correct or incorrect.

協調是建立在重複之上 無論動作正確與否

If you gradually increase the speed of the quality repetitons,

如果你逐漸增加重複優質動作的速度

you have a better chance of doing them correctly.

就更有可能做得正確

Next, frequent repetitions with allotted breaks are common practice habits

另外，經常重複搭配休息 是優秀表演者共同的練習習慣

of elite performers.

Studies have shown that many top athletes, musicians, and dancers

一些研究發現

很多頂尖的運動員、音樂家和舞蹈家

spend 50-60 hours per week on activities related to their craft.

每星期花 50 至 60 小時 於他們特長相關的才藝

Many divide their time used for effective practice

很多人會將他們有效的練習時間

into multiple daily practice sessions of limited duration.

拆成多個有限長度的日常練習小節

And finally, practice in your brain in vivid detail.

最後，在腦中以沙盤推演來練習

It's a bit surprising, but a number of studies suggest

雖然這有點令人驚訝 但一些研究提出

that once a physical motion has been established,

當身體動作已被建立

it can be reinforced just by imagining it.

單憑想像，便能加強印象

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

有研究把 144 位籃球員分成 2 組

Group A physically practiced one-handed free throws

組別 A 身體力行練習單手罰球

while Group B only mentally practiced them.

而組別 B 則單靠想像來練習

When they were tested at the end of the two week experiment,

兩星期後，研究最後測試他們的能力

the intermediate and experienced players in both groups

兩組內的中級和熟練球員

had improved by nearly the same amount.

進步程度近乎一致

As scientists get closer to unraveling the secrets of our brains,

隨著科學家日漸接近 解開大腦秘密的同時

our understanding of effective practice will only improve.

我們對於有效練習的理解 只會日益加深

In the meantime, effective practice is the best way we have

與此同時，有效練習是最佳途徑

of pushing our individual limits,

來挑戰我們各自的限制

achieving new heights,

不斷突破

and maximizing our potential.

盡展潛能