Thanksgiving is just a few days away, so whether your holiday will be of the turkey, turducken, or Tofurky variety, the one thing we all have in common is that someone will suggest that we go around the table and share one thing that we're grateful for, just as we're about to eat. 🥹

There are an awful lot of quotes out there about how we ought to count our blessings. And it does sound like a good thing to do. But does this actually do anything?

Get all the nerdy details right here:
Does Counting Our Blessings Really Change Anything?

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You've heard that mental practice and mental imagery can help enhance your learning - but what if your images are fuzzy and this is difficult for you? Is this something that you can get better at with practice?

Spoiler alert: yes - and a 2014 study provides some insights into a way to improve your mental imagery abilities that might be easier than practicing imagery the regular old-fashioned way. Through a technique called "action observation."

But is action observation as effective as the traditional way of practicing imagery?

Get all the nerdy details, references, and more right here:
An Easier Way to Get Better at Mental Imagery?

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The use of mental practice or mental imagery to enhance learning and performance is extremely common amongst  athletes in sports. And it’s something that musicians like Horowitz, Rubinstein, Glenn Gould, and learners at all levels have been known to use in music as well.

But I’ve had students and professional musicians alike tell me that they sometimes have difficulty making the imagery feel real. Or that they have difficulty staying engaged with it. As in, one minute they’re visualizing some music, and the next, their mind has drifted off to food. Or they fall asleep. 🤣

Could there be a better way to do visualization?

Get all the nerdy details and study links here:
A Better Way to Do Mental Practice?

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Do optimists have an advantage when it comes to performing better under pressure?

Not necessarily! The research suggests that there are multiple types of pessimism. And that the right kind of pessimism can work too!

Get all the nerdy details at: https://bulletproofmusician.com/not-an-optimist-how-to-make-pessimism-work-for-you/

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Can the right sort of breathing really reduce anxiety? The short answer is yes - but why?

A 2017 study illustrates how breathing could help reduce stress/anxiety, another 2017 study explains why, and a 2023 study highlights an unusual breathing technique that's worth trying!

Get all the nerdy details at: https://bulletproofmusician.com/does-just-breathe-really-help-us-lower-anxiety-or-is-it-just-a-total-cliche/

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Have you ever struggled to maintain a new habit? Like exercising, or recording yourself more often, or transcribing lesson recordings?

A 2013 study found that a strategy called "temptation bundling" could boost your likelihood of sticking with your new behavior.

Click below for all the nerdy details:
Go From Procrastination to Productivity With “Temptation Bundling”

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A 2008 study highlights the two ways we often respond to disappointments and setbacks. They both work ok in the short term, but one is more effective in the long term.

So what determines which one we choose? And how can we ensure we choose the approach that is more effective in the long term?

Get all the nerdy details, references, and other links right here:
A Better Way to Bounce Back From Disappointing Setbacks

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🎓 In this episode, we'll take a look at at 2017 ballet study which suggests that the simple element of choice could dramatically enhance learning outcomes.

🧠 Discover:
- Why giving students control over their learning process leads to improved performance
- How autonomy boosts confidence and happiness in learners

🚀 Whether you're an educator, parent, or lifelong learner, this episode will give you some ideas on how to tweak your approach to teaching and learning.

Get the full article and all the nerdy details:
Why Giving Students Choices Could Dramatically Enhance Learning

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• Live and self-paced courses

Ever wish you could be psychic for a moment and find out what audition committees are thinking about your performance?

Where they focused more on the technical aspects of your playing? The musical aspects of your playing? Or something else entirely?

A 2022 study (Kegelaers et al.) took a look at feedback provided by members of the Royal Concertgebouw Orchestra to participants in their academy program in a series of mock auditions, and categorized these comments into 14 categories and 3 main themes.

The results were probably not what the academy fellows were expecting!

Get all the nerdy details here:
What Are Audition Committees Really Listening For?

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Research suggests that a short bout of exercise could enhance the effectiveness of your practice, by boosting encoding and memory consolidation.

But...if you were going to try this, when should you exercise? Before practicing? After practicing? For how long? At what level of intensity?

A 2023 study provides some answers!

Click through for all the nerdy details and references:
The Best Time to Exercise for Maximizing Practice Gains

(Oh - and if you’ve settled into a rather sedentary lifestyle in recent years and haven’t exercised in a while, do remember to consult with your physician before jumping into any sort of vigorous high-intensity exercise all of a sudden!)

More from The Bulletproof Musician

• Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
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• Learning Lab: A continuing education community where musicians and learners are putting research into practice.
• Live and self-paced courses