Peak -- The Gold Standard
在今天的阅读中，终于写到了本书的核心-刻意练习：黄金法则。同时在今日阅读到最后一部分主要就是讲述了刻意练习的七点法则。这七个法则将前四章的相关知识串联，总结了刻意练习自身的特点。个人认为每一个法则都可以谈谈自己的想法，所以以这七点为核心，进行理解。如果因为自身理解有限而同本书后面的部分相违背，那就届时再修正我的想法吧。😁
*刻意练习-分析和理解*
刻意练习的特点：
1.
“Deliberate practice develops skills that other people have already figured out how to do and for which effective training techniques have been established. The practice regimen should be designed and overseen by a teacher or coach who is familiar with the abilities of expert performers and with how those abilities can best be developed.”
中文译本：
刻意练习发展的技能，是其他人已经想出怎样提高的技能，也是已经拥有一整套行之有效的训练方法的技能。训练的方案应当由导师或教练来设计和监管，他们既熟悉杰出人物的能力，也熟悉怎么样才能最好地提高那种能力。
熟读深思；
这一点强调的是所学习的领域中，需要有一个很好的教练或者老师引导。好的老师本身难求，所以这一点同实际情况有些不符。这点也非常容易理解。中国女排在里约奥运会上一战成名。朱婷则称为VIP球员。不可否认，女排姑娘们刻苦训练，否则不能有资格进入国家队。但是每个国人都会赞叹郎平教练的能力。郎平带美国队赢了奥运会冠军，现在带中国队赢了冠军同时培养一批种子选手。就看每场比赛郎平教练同队员分析战局，就能明白这一教练，就是这个特点下需要的teacher or coach。从2004到2016，12年，等来一个优秀教练。除此之外还有国人都爱的刘月半（刘国梁教练）。再从另一角度看，郎平和刘国梁自身曾经在排球和乒乓球中问鼎世界冠军，就像作者说的，他们知道最佳状态是什么样的，所以在指导中，会更有经验。好的老师难求，这一点大家都明白，且把这个特点记住，在实际情况了解。古人为求得好老师而：“当余之从师也，负箧曳屣，行深山巨谷中，穷冬烈风，大雪深数尺，足肤皲裂而不知”（《送东阳马生序》这篇文章真的有激励我当年奋发学习～），当下若是你遇到自己领域中的好老师，也可表姿态，虚心学习。
2.
“Deliberate practice takes place outside one’s comfort zone and requires a student to constantly try things that are just beyond his or her current abilities. Thus it demands near-maximal effort, which is generally not enjoyable.”
中文译本：
刻意练习发生在人们的舒适区之外，而且要求学生持续不断地尝试那些刚好超出他当前能力范围的事物。因此，它需要人们付出近乎最大限度地努力。一般来讲，这并不令人心情愉悦。
熟读深思：
舒适区是刻意练习和just-enough practice之间的最大区别了。在第一章中说到打网球的例子，ta会向教练，前辈以及其他比他好的人学习，练习网球。到达一定阶段，就停止了。刻意练习是不断push自己把承受范围再扩大一些。这一点时常令人不舒服，但是相对于好老师来说，这个成本低，对自控力的要求更高。我倒是想到一个例子说明人或动物是可以不断适应更大强度的。“温水煮青蛙”。第一次触碰到沸水，青蛙会拼尽全力逃出来。但是在凉水中待着，一点一点地加温，青蛙是可以逐渐承受热水。这个例子不恰当，我想说的是，你所以为的到极限了，是在舒适区的边缘了，还可以再往前一些。
3.
“Deliberate practice involves well-defined, specific goals and often involves improving some aspect of the target performance; it is not aimed at some vague overall improvement. Once an overall goal has been set, a teacher or coach will develop a plan for making a series of small changes that will add up to the desired larger change. Improving some aspect of the target performance allows a performer to see that his or her performances have been improved by the training.”
中文译本：
刻意练习包含得到良好定义的特定目标，通常还包括目标表现的某些方面；它并非指向某些模糊的总体改进。一旦设定了总体目标，导师或教练制定一个计划，以便实现一系列微小的改变，最后将这些改变累积起来，构成之前期望的更大的变化。改进目标表现的某些方面，使得从业者能够看到他的表现已经通过练习提高了。
熟读深思：
有目的的练习有四个特点（设定目标；专注；反馈；走出舒适区）其中“设定目标”和“反馈”同刻意练习的这一个特点相似了。不同点在于这里强调了目标的量化和导师的引导。个人在不了解行业情况时，设定的学习目标要么太大，要么太容易达到。书中的例子说到一位学生希望能够在规定时间完成钢琴的演奏。他的老师对这一目标量化然后让他练习，结果是他的表现比预期中好。
4.
“Deliberate practice is deliberate, that is, it requires a person’s full attention and conscious actions. It isn’t enough to simply follow a teacher’s or coach’s directions. The student must concentrate on the specific goal for his or her practice activity so that adjustments can be made to control practice.”
中文译本：
刻意练习是有意而为的，也就是说，它需要人们完全的关注和有意识的行动。简单地遵照导师或教练的指示去做，还不够，学生必须紧跟他的练习的特定目标，以便能做出适当的调整，控制练习。
熟读深思：
个人认为这一点同有目的的练习的“专注”在意思上有重合，不同在于这里的专注不仅是在做的事情本身，同时是个人对设定的目标的专注。鉴于大目标完成的前提是众多小目标的实现，所以将自己的注意力集中在当下需要攻克的小目标上，是保证高效率的另一种体现。同时避免了因为目标大而灰心的情况。
5.
“Deliberate practice involves feedback and modification of efforts in response to that feedback. Early in the training process much of the feedback will come from the teacher or coach, who will monitor progress, point out problems, and offer ways to address those problems. With time and experience students must learn to monitor themselves, spot mistakes, and adjust accordingly. Such self-monitoring requires effective mental representations.”
中文译本：
刻意练习包含反馈，以及为应对那些反馈而进行调整的努力。在练习过程的早期，大量的反馈来自导师或教练，他们将监测学生的进步、指出存在的问题，并且提供解决这些问题的方法。随着时间的推移，学生必须学会自己监测自己、自己发现错误，并做出相应的调整。这种自我监测，需要高效的心理表征。
熟读深思：
以发展的眼光看问题，个人成就的高低，最终取决于自身的心理表征强大程度。在个人未知的情况下，老师告诉你心理表征是什么样的，在自我成长中，将其丰富而形成自己的心理表征。所以马龙和张继科是不一样的打法。惠若琪和朱婷的主攻方向不一样。个人很喜欢这一点，这就是在基础牢固之后的自我创造了。很有意思～
6.
“Deliberate practice both produces and depends on effective mental representations. Improving performance goes hand in hand with improving mental representations; as one’s performance improves, the representations become more detailed and effective, in turn making it possible to improve even more. Mental representations make it possible to monitor how one is doing, both in practice and in actual performance. They show the right way to do something and allow one to notice when doing something wrong and to correct it.”
中文译本：
刻意练习既产生有效的心理表征，又依靠有效的心理表征。提高水平与改进心理表征是相辅相成的，两者不可偏废；随着人们水平的提升，表征也变得更加详尽和有效，反过来使得人们可能实现更大程度的改进，心理表征使人们能监测在练习中和实际工作中做得怎么样。它们表明了做某件事的正确方法，并使得人们注意到什么时候做得不对，以及怎样来纠正。
熟读深思：
谭元元（旧金山芭蕾舞团首席演员，至今活跃在世界芭蕾舞舞台上的唯一华人）曾经在金星秀中提到，自己没有一刻停止过芭蕾舞的练习。每到一处第一件事就是寻找练舞房练习。每日的个人练习时间不少于4个小时（不加上表演的时间），她说一日不练舞，自己知道，两日不练舞，老师知道，三日不练舞，观众知道。当时看到这里只是感叹她对芭蕾的如痴如醉，而今再想，这里可以有另一种解释了。芭蕾舞表演的每一幕都在她的脑海中，这是一幕幕生动的心理表征，当她疏于练习时，她的心理表征在自动纠正她，告诉她哪里出了问题。而达到这一状态，是她从11岁到41岁30年的舞蹈练习。刻意练习已经深入骨髓了～
7.
“Deliberate practice nearly always involves building or modifying previously acquired skills by focusing on particular aspects of those skills and working to improve them specifically; over time this step-by-step improvement will eventually lead to expert performance. Because of the way that new skills are built on top of existing skills, it is important for teachers to provide beginners with the correct fundamental skills in order to minimize the chances that the student will have to relearn those fundamental skills later when at a more advanced level.”
中文译本：
刻意练习通过着重关注过去获取的技能的某些特定方面，致力于有针对性地提高那些方面，并且几乎总是包括构建或修改那些过去已经获取的技能；随着时间的推移，这种逐步的改进最终将造就卓越的表现。由于新技能的学习是建立在现有技能基础上的，因此，导师会为初学者提供正确的基本技能，使学生后来能在更高层面上重新学习那些基本技能。
熟读深思：
这一个特点在我看来是最突出的，最与众不同的。这个就像是Eric之前对英语学习的解释：行动--反思--升级=持续行动+持续升级。哪里差就攻克哪里，突破了自己就在更高层次上重新理解原理。大道至简。
*字词篇*
专有词汇：
1. “the World Memory Sports Council”; memory competitors; digit memories; Taiwan Open Adult Memory Competition; memory whizzes
2.Fine arts
3. “a principal dancer, a soloist, or just a member of the troupe.”
4. Sustained practice
词语巧用：
1. “Furthermore, it is an area that, at least in the case of the violin and piano, generally requires twenty or more years of steady practice if you are to take your place among the best in the world.”
2. “In the fall of 1987 I took a position at the Max Planck Institute for Human Development.”
3.“That opportunity arose thanks to the presence of the Universität der Künste Berlin—or, in English, the Berlin University of the Arts”
4.“Because the school was well known for turning out world-class violinists, many of those students would likely rank among the world’s best violinists in a decade or two.”
5. “thus the violinists from these orchestras served as a look to the future—a glimpse of what the best violinists at the music academy were likely to be in another twenty or thirty years.”
6.“Because their practice was so intense, they needed to recharge their batteries with a full night’s sleep—and often an afternoon nap”
7.“Although memories are not always reliable, dedicated students of this sort generally set aside fixed periods to practice each day on a weekly schedule”
8.“this is a particularly challenging time for young people to keep up their music practice because of the many interests that compete for their time”
9.“we found that the time they had spent practicing before the age of eighteen—an average of 7,336 hours—was almost identical to what the best violin students in the music academy had reported.”
10.“As with the violinists, the only significant factor determining an individual ballet dancer’s ultimate skill level was the total number of hours devoted to practice. ”
11. “I do not know of any serious scientist who doubts that conclusion.” 重点查询know of的意思，自己经常用错。
