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Efficient Practice

As stated before, success is a time-oriented journey that is dictated by effort, grit, determination, and efficiency. Let's consider a scenario where two 16-year-old girls-Jane and Jolie- are compared. Jane picked up soccer at the age of 3 compared to Jolie, who picked up soccer at 12. Periodically, Jane has nine years on Jolie, although what Jane did within the 13 years of refining her skills dictates the amount of growth. This also applies to Jolie and her four years of experience. At some point in time, if Jolie practices with more efficiency and purpose, dedication, and time, she can close the gap between them. How long, I don't know... So the point is, the more efficient the practice is, the more an individual gets out of the time and dedication.

The science behind efficient practice is fascinating...

Your brain has two different types of matter, white and gray matter. White matter is made up of nerve fibers and fatty tissue. Gray matter processes information in the brain directing signals and stimuli. The gray matter in our brain must send signals through a nervous system made up of axons to move the body. How does this relate to practice?

There is a fatty cell called Myelin that wraps around the axons, which work as insulation. When the information and signals are sent through the axons, the signals lose speed and move less efficiently without Myelin. Mylen prevents energy loss through its travel in the nervous system, so the thicker the Myelin an individual can create around their axons, the quicker, faster, and more efficiently the signals move through the axons and, therefore, the more efficiently they can perform a specific action and movement.

That is why there is no such thing as muscle memory...

It is all thanks to Myelin, which can only be created through intensive practice and repeated action. The efficiency of practice is what dictates how quickly and how much Myelin an individual produces.


A study was conducted among 144 basketball athletes. Split in half, Group A was tasked to practice one-handed free throws physically. In Group B, they were tasked to imagine one-handed free throws.


Both groups improved at the same rate, and thus, the efficiency of practice is what indeed dictates the development of Myelin...



  1. Goals- Set goals that are realistic, reachable, and challenging. This can be weekly, monthly, and yearly goals... Look at them every day and know what you strive for.

  2. Dedication- At the end of the day, time is a massive factor in the myelination of pathways, and only real dedication and obsession will result in

  3. Quantity- Practice should be planned out with certain reps and counts of a certain drill/activity/movement.

  4. Measurability- Complete tasks and goals that are measurable and quantitative to see logistic improvements.

  5. Focus- Staying in the present moment and focusing on the task at hand with a genuine intention of improvement.

Do you want to get better or what... Now start making a change and go for your goals!!!



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