Top performers often exist in a state of constant calculation. The key to sustainable excellence is learning to consciously switch between being 'on the field' (strategizing) and 'off the field' (being present). Deliberately switching off sharpens focus and makes you more effective when you are back 'on'.

A key brain region for habits, the dorsolateral striatum, is most active at the very beginning and very end of a habitual behavior, not during the action itself. This "task bracketing" creates a strong neural signature that makes the habit more automatic and less dependent on context over time.

The simple act of mentally visualizing the specific, procedural steps of a new habit activates the same neural circuits required for its physical execution. This one-time mental exercise significantly lowers the activation energy, making you far more likely to perform the habit consistently.

Once you become proficient at a mental exercise, its benefit for neuroplasticity diminishes. To keep the brain changing and adapting, you must continually seek new activities that are challenging and unfamiliar, rather than sticking with what you're already good at.

When learning, focus exclusively on observable inputs that produce desired outputs. Avoid getting lost in psychological or emotional explanations for why something works. A tennis coach physically corrects your grip; they don't analyze your childhood to understand why you hold the racket wrong. Focus on what people do.

While repetition is crucial for skill mastery, the brain eventually stops recording familiar experiences to conserve energy. This neurological efficiency causes our perception of time to speed up as we age. To counteract this, one must intentionally introduce new challenges to keep the brain actively creating new memories.

Training methods leverage the brain's predictive nature. Repetitive practice makes the brain efficient at predicting movements, leading to mastery and lower energy use ('muscle memory'). In contrast, unpredictable training creates constant prediction errors, forcing adaptation and burning more calories, which drives growth and resilience.

After age 25, the brain stops changing from passive experience. To learn new skills or unlearn patterns, one must be highly alert and focused. This triggers a release of neuromodulators like dopamine and epinephrine, signaling the brain to physically reconfigure its connections during subsequent rest.

Just as a blind person's visual cortex is repurposed for heightened hearing and touch, savantism might be an extreme case of this principle. An individual may develop superhuman skills by allocating a disproportionate amount of neural resources to one area, often at the cost of others like social skills.