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  "events": [ {
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    "segs": [ {
      "utf8": "Mastering any physical skill,"
    } ]
  }, {
    "tStartMs": 10191,
    "dDurationMs": 1810,
    "segs": [ {
      "utf8": "be it performing a pirouette,"
    } ]
  }, {
    "tStartMs": 12001,
    "dDurationMs": 1079,
    "segs": [ {
      "utf8": "playing an instrument,"
    } ]
  }, {
    "tStartMs": 13080,
    "dDurationMs": 1591,
    "segs": [ {
      "utf8": "or throwing a baseball,"
    } ]
  }, {
    "tStartMs": 14671,
    "dDurationMs": 1429,
    "segs": [ {
      "utf8": "takes practice."
    } ]
  }, {
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    "dDurationMs": 4271,
    "segs": [ {
      "utf8": "Practice is the repetition of an action\nwith the goal of improvement,"
    } ]
  }, {
    "tStartMs": 20371,
    "dDurationMs": 4209,
    "segs": [ {
      "utf8": "and it helps us perform with more ease,\nspeed, and confidence."
    } ]
  }, {
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    "dDurationMs": 5290,
    "segs": [ {
      "utf8": "So what does practice do in our brains\nto make us better at things?"
    } ]
  }, {
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    "dDurationMs": 2680,
    "segs": [ {
      "utf8": "Our brains have two kinds \nof neural tissue:"
    } ]
  }, {
    "tStartMs": 32550,
    "dDurationMs": 893,
    "segs": [ {
      "utf8": "grey matter"
    } ]
  }, {
    "tStartMs": 33443,
    "dDurationMs": 1627,
    "segs": [ {
      "utf8": "and white matter."
    } ]
  }, {
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    "dDurationMs": 2811,
    "segs": [ {
      "utf8": "The grey matter processes information\nin the brain,"
    } ]
  }, {
    "tStartMs": 37881,
    "dDurationMs": 3790,
    "segs": [ {
      "utf8": "directing signals and sensory stimuli\nto nerve cells,"
    } ]
  }, {
    "tStartMs": 41671,
    "dDurationMs": 5030,
    "segs": [ {
      "utf8": "while white matter is mostly made up\nof fatty tissue and nerve fibers."
    } ]
  }, {
    "tStartMs": 46701,
    "dDurationMs": 1949,
    "segs": [ {
      "utf8": "In order for our bodies to move,"
    } ]
  }, {
    "tStartMs": 48650,
    "dDurationMs": 2901,
    "segs": [ {
      "utf8": "information needs to travel from\nthe brain's grey matter,"
    } ]
  }, {
    "tStartMs": 51551,
    "dDurationMs": 1397,
    "segs": [ {
      "utf8": "down the spinal cord,"
    } ]
  }, {
    "tStartMs": 52948,
    "dDurationMs": 3243,
    "segs": [ {
      "utf8": "through a chain of nerve fibers\ncalled axons"
    } ]
  }, {
    "tStartMs": 56191,
    "dDurationMs": 2002,
    "segs": [ {
      "utf8": "to our muscles."
    } ]
  }, {
    "tStartMs": 58193,
    "dDurationMs": 5920,
    "segs": [ {
      "utf8": "So how does practice or repetition\naffect the inner workings of our brains?"
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  }, {
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    "segs": [ {
      "utf8": "The axons that exist in the white matter"
    } ]
  }, {
    "tStartMs": 66262,
    "dDurationMs": 3000,
    "segs": [ {
      "utf8": "are wrapped with a fatty substance\ncalled myelin."
    } ]
  }, {
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    "dDurationMs": 5459,
    "segs": [ {
      "utf8": "And it's this myelin covering, or sheath,\nthat seems to change with practice."
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  }, {
    "tStartMs": 74721,
    "dDurationMs": 3701,
    "segs": [ {
      "utf8": "Myelin is similar to insulation\non electrical cables."
    } ]
  }, {
    "tStartMs": 78422,
    "dDurationMs": 4190,
    "segs": [ {
      "utf8": "It prevents energy loss from electrical\nsignals that the brain uses,"
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  }, {
    "tStartMs": 82612,
    "dDurationMs": 3631,
    "segs": [ {
      "utf8": "moving them more efficiently\nalong neural pathways."
    } ]
  }, {
    "tStartMs": 86243,
    "dDurationMs": 4410,
    "segs": [ {
      "utf8": "Some recent studies in mice suggest\nthat the repetition of a physical motion"
    } ]
  }, {
    "tStartMs": 90653,
    "dDurationMs": 5360,
    "segs": [ {
      "utf8": "increases the layers of myelin sheath\nthat insulates the axons."
    } ]
  }, {
    "tStartMs": 96013,
    "dDurationMs": 4440,
    "segs": [ {
      "utf8": "And the more layers, the greater\nthe insulation around the axon chains,"
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  }, {
    "tStartMs": 100453,
    "dDurationMs": 2860,
    "segs": [ {
      "utf8": "forming a sort of superhighway\nfor information"
    } ]
  }, {
    "tStartMs": 103313,
    "dDurationMs": 2850,
    "segs": [ {
      "utf8": "connecting your brain to your muscles."
    } ]
  }, {
    "tStartMs": 106163,
    "dDurationMs": 1949,
    "segs": [ {
      "utf8": "So while many athletes and performers"
    } ]
  }, {
    "tStartMs": 108112,
    "dDurationMs": 2781,
    "segs": [ {
      "utf8": "attribute their successes \nto muscle memory,"
    } ]
  }, {
    "tStartMs": 110893,
    "dDurationMs": 3110,
    "segs": [ {
      "utf8": "muscles themselves \ndon't really have memory."
    } ]
  }, {
    "tStartMs": 114003,
    "dDurationMs": 3260,
    "segs": [ {
      "utf8": "Rather, it may be the myelination\nof neural pathways"
    } ]
  }, {
    "tStartMs": 117263,
    "dDurationMs": 2952,
    "segs": [ {
      "utf8": "that gives these athletes \nand performers their edge"
    } ]
  }, {
    "tStartMs": 120215,
    "dDurationMs": 4528,
    "segs": [ {
      "utf8": "with faster and more efficient \nneural pathways."
    } ]
  }, {
    "tStartMs": 124743,
    "dDurationMs": 1850,
    "segs": [ {
      "utf8": "There are many theories that attempt"
    } ]
  }, {
    "tStartMs": 126593,
    "dDurationMs": 4122,
    "segs": [ {
      "utf8": "to quantify the number of hours,\ndays, and even years of practice"
    } ]
  }, {
    "tStartMs": 130715,
    "dDurationMs": 2603,
    "segs": [ {
      "utf8": "that it takes to master a skill."
    } ]
  }, {
    "tStartMs": 133318,
    "dDurationMs": 2429,
    "segs": [ {
      "utf8": "While we don't yet have a magic number,"
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  }, {
    "tStartMs": 135747,
    "dDurationMs": 4621,
    "segs": [ {
      "utf8": "we do know that mastery isn't simply about\nthe amount of hours of practice."
    } ]
  }, {
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    "segs": [ {
      "utf8": "It's also the quality and effectiveness\nof that practice."
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  }, {
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    "segs": [ {
      "utf8": "Effective practice is consistent,"
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  }, {
    "tStartMs": 146083,
    "dDurationMs": 1513,
    "segs": [ {
      "utf8": "intensely focused,"
    } ]
  }, {
    "tStartMs": 147596,
    "dDurationMs": 2351,
    "segs": [ {
      "utf8": "and targets content or weaknesses"
    } ]
  }, {
    "tStartMs": 149947,
    "dDurationMs": 4206,
    "segs": [ {
      "utf8": "that lie at the edge \nof one's current abilities."
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  }, {
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    "segs": [ {
      "utf8": "So if effective practice is the key,"
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  }, {
    "tStartMs": 156244,
    "dDurationMs": 3071,
    "segs": [ {
      "utf8": "how can we get the most \nout of our practice time?"
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  }, {
    "tStartMs": 159315,
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    "segs": [ {
      "utf8": "Try these tips."
    } ]
  }, {
    "tStartMs": 161085,
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    "segs": [ {
      "utf8": "Focus on the task at hand."
    } ]
  }, {
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    "dDurationMs": 3870,
    "segs": [ {
      "utf8": "Minimize potential distractions by turning\noff the computer or TV"
    } ]
  }, {
    "tStartMs": 167175,
    "dDurationMs": 2669,
    "segs": [ {
      "utf8": "and putting your cell phone \non airplane mode."
    } ]
  }, {
    "tStartMs": 169844,
    "dDurationMs": 4460,
    "segs": [ {
      "utf8": "In one study, researchers observed 260\nstudents studying."
    } ]
  }, {
    "tStartMs": 174304,
    "dDurationMs": 1060,
    "segs": [ {
      "utf8": "On average,"
    } ]
  }, {
    "tStartMs": 175364,
    "dDurationMs": 4911,
    "segs": [ {
      "utf8": "those students were able to stay \non task for only six minutes at a time."
    } ]
  }, {
    "tStartMs": 180275,
    "dDurationMs": 2880,
    "segs": [ {
      "utf8": "Laptops, smartphones, \nand particularly Facebook"
    } ]
  }, {
    "tStartMs": 183155,
    "dDurationMs": 2500,
    "segs": [ {
      "utf8": "were the root of most distractions."
    } ]
  }, {
    "tStartMs": 185655,
    "dDurationMs": 2200,
    "segs": [ {
      "utf8": "Start out slowly or in slow-motion."
    } ]
  }, {
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    "segs": [ {
      "utf8": "Coordination is built with repetitions,\nwhether correct or incorrect."
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  }, {
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    "segs": [ {
      "utf8": "If you gradually increase the speed\nof the quality repetitons,"
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  }, {
    "tStartMs": 196465,
    "dDurationMs": 2520,
    "segs": [ {
      "utf8": "you have a better chance \nof doing them correctly."
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  }, {
    "tStartMs": 198985,
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    "segs": [ {
      "utf8": "Next, frequent repetitions with allotted\nbreaks are common practice habits"
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  }, {
    "tStartMs": 203796,
    "dDurationMs": 2390,
    "segs": [ {
      "utf8": "of elite performers."
    } ]
  }, {
    "tStartMs": 206186,
    "dDurationMs": 3420,
    "segs": [ {
      "utf8": "Studies have shown that many top athletes,\nmusicians, and dancers"
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  }, {
    "tStartMs": 209606,
    "dDurationMs": 5210,
    "segs": [ {
      "utf8": "spend 50-60 hours per week on activities\nrelated to their craft."
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  }, {
    "tStartMs": 214816,
    "dDurationMs": 2821,
    "segs": [ {
      "utf8": "Many divide their time \nused for effective practice"
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  }, {
    "tStartMs": 217637,
    "dDurationMs": 4269,
    "segs": [ {
      "utf8": "into multiple daily practice sessions\nof limited duration."
    } ]
  }, {
    "tStartMs": 221906,
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    "segs": [ {
      "utf8": "And finally, practice in your brain\nin vivid detail."
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  }, {
    "tStartMs": 225457,
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    "segs": [ {
      "utf8": "It's a bit surprising, but a number\nof studies suggest"
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  }, {
    "tStartMs": 228148,
    "dDurationMs": 2750,
    "segs": [ {
      "utf8": "that once a physical motion \nhas been established,"
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  }, {
    "tStartMs": 230898,
    "dDurationMs": 3406,
    "segs": [ {
      "utf8": "it can be reinforced \njust by imagining it."
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  }, {
    "tStartMs": 234304,
    "dDurationMs": 5613,
    "segs": [ {
      "utf8": "In one study, 144 basketball players\nwere divided into two groups."
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  }, {
    "tStartMs": 239917,
    "dDurationMs": 3660,
    "segs": [ {
      "utf8": "Group A physically practiced \none-handed free throws"
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  }, {
    "tStartMs": 243577,
    "dDurationMs": 3400,
    "segs": [ {
      "utf8": "while Group B only \nmentally practiced them."
    } ]
  }, {
    "tStartMs": 246977,
    "dDurationMs": 2839,
    "segs": [ {
      "utf8": "When they were tested at the end\nof the two week experiment,"
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  }, {
    "tStartMs": 249816,
    "dDurationMs": 3431,
    "segs": [ {
      "utf8": "the intermediate and experienced\nplayers in both groups"
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  }, {
    "tStartMs": 253247,
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    "segs": [ {
      "utf8": "had improved by nearly the same amount."
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  }, {
    "tStartMs": 256977,
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    "segs": [ {
      "utf8": "As scientists get closer to unraveling\nthe secrets of our brains,"
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  }, {
    "tStartMs": 260287,
    "dDurationMs": 4171,
    "segs": [ {
      "utf8": "our understanding of effective practice\nwill only improve."
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  }, {
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    "segs": [ {
      "utf8": "In the meantime, effective practice\nis the best way we have"
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  }, {
    "tStartMs": 267788,
    "dDurationMs": 1910,
    "segs": [ {
      "utf8": "of pushing our individual limits,"
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  }, {
    "tStartMs": 269698,
    "dDurationMs": 1501,
    "segs": [ {
      "utf8": "achieving new heights,"
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  }, {
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    "dDurationMs": 2549,
    "segs": [ {
      "utf8": "and maximizing our potential."
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