The following is adapted from the book, Practice Less, Play More, by Steve Mastroianni. I loved his ideas and wanted to pass them on to all our students–definitely check out the book for more specifics.
Programming new habits means developing automated “mind machines” in a part of the brain called the basal ganglia. The basal ganglia is like a hard drive that stores your habits. The coolest part is that when you have your habit fully programmed, your basal ganglia will do all the heavy lifting for you, so you don’t have to think about it or force yourself to do anything! Let’s work with your brain and your current schedule to create a daily practice habit that you actually enjoy, using the Minimum Effective Dose (MEDs) technique. MEDs was first created for the fitness industry by Nautilus creator, Arthur Jones, to help people stick with exercise. Ask yourself, “What’s the easiest way to get the results I want?”
Usually people start a new habit fueled by excitement alone, and in their excitement, try to add a habit that is unsustainable—like declaring they will practice for 1 hour every day, cold-turkey, starting today. That’s not going to keep up once the excitement wears off. Instead, add the habit gradually and pleasantly, so that the brain decides this is a daily thing we just do—like brushing our teeth—and looks forward to it.
How to do that? We will take 45 days, at least, to introduce the habit.
Phase 1 (Days 1 – 14) – MEDs only
Practice the minimum you can handle (MEDs). I recommend 5 minutes per day, whenever it’s most convenient for you. I know that doesn’t seem like a lot, but don’t worry, we will gradually stretch it out as the brain is ready. Set a timer for 5 minutes, hit start, and practice whatever you want to practice without ANY worries or cares. When the timer goes off, STOP! That’s right, stop playing. Remember, the goal of Phase 1 is to just pick up your instrument and practice something every day. The only thing your basal ganglia cares about is that you played that day. If you put too much stress on the mind in the first 14 days, it makes it hard, if not impossible, to build on it later. This method eases into the habit sneakily! Another added benefit by stopping short—instead of dreading practice, you look forward to it and actually wish you could keep going longer! It builds a desire to play more.
Practice the minimum you can handle (MEDs). I recommend 5 minutes per day, whenever it’s most convenient for you. I know that doesn’t seem like a lot, but don’t worry, we will gradually stretch it out as the brain is ready. Set a timer for 5 minutes, hit start, and practice whatever you want to practice without ANY worries or cares. When the timer goes off, STOP! That’s right, stop playing. Remember, the goal of Phase 1 is to just pick up your instrument and practice something every day. The only thing your basal ganglia cares about is that you played that day. If you put too much stress on the mind in the first 14 days, it makes it hard, if not impossible, to build on it later. This method eases into the habit sneakily! Another added benefit by stopping short—instead of dreading practice, you look forward to it and actually wish you could keep going longer! It builds a desire to play more.
Phase 2 (Days 15-30) – MEDs + Optional Extra
For the second two weeks, set your timer for 5 minutes as before. Play anything you like. When the timer goes off, you can decide whether to stop or play for an additional 5 minutes.
**note** why practice anything you like during this time? It’s to make practicing stress free for the brain while it programs in your new habit.! The goal is to enjoy the practice time.
Phase 3 (Days 31 – 45) Time Stretch + Backup MEDs
The optional 5 minutes from phase 2 are added to the original 5 minutes from phase 1, for a practice time of 10 minutes per day during this phase. 10 minutes a day, stop when the timer goes off. This keeps building the desire to play more!
Phase 4 (Days 45 and beyond) Extending MEDs
You now add 5 minutes to your practice time every two weeks until you are at your practice time goal, but you are still in habit forming mode, so keep an eye on your stress levels. If you are having a great time when the timer goes off, keep going! Maybe play an hour for fun! But if you’re frustrated and stressed out, STOP! As long as you got your Minimum Effective Dose (maybe 5 minutes?), your habit is still being ingrained and you are improving as a musician.
I hope you find this helpful for developing your own practice routine!
-Laura Lee Crandall, owner, KC Rock Band & Guitar
February Student of the Month – Jack McDonald
Jack McDonald has been a KCRB student for three years, studying piano with Sara Jenkins! He’s been doing a great job and took some big steps in musical improvement lately! Here’s a little more about Jack:
Why did you choose to study piano? Because my older sister got a piano, and I learned to play some songs on my own…and it’s fun!
What’s your favorite song so far? The Star Wars Theme
What is another song you’d like to learn in the future? Finale by John Williams (also from Star Wars)
How old are you and what school do you attend? Almost 10! And I’m in 4thgrade at St. Elizabeth School.
What are some other things you love to do? Drawing, sleeping, and playing video games
Congratulations, Jack! Keep up the great music making!