To achieve almost anything, you need to work hard.

But what if you aren't achieving, is it because you aren't working hard enough?

Does hard work separate those who make it and those who don't?

THREAD on hard work, deliberate practice, and how much it matters for performance:
First, hard work obviously matters. It leads to improvement in just about anything. But here's where we mess up:

We confuse hard work aiding in our own improvement, with hard work separating us from others. Meaning, does hard work/practice differentiate how much success we have?
After all, that's the story we are so often told. Work hard enough, practice more, and if we do so, we'll achieve our goals.

It's the lesson we're taught in sport, schools, entrepreneurship, and so-called 'tough' love self-help. But is it true?
Short answer…No…

Take the classic idea of deliberate practice (i.e. focused, intense work) as the key differentiator to performance. This has been bastardized to mean 10,000 hours to expertise, which isn't what it's claiming, but let's look at the research.
In a 2014 analysis, researchers found that deliberate practice explained the following % of variance in performance:

24% for games
23% for music
20% for sport
5% for education
1% for business
pubmed.ncbi.nlm.nih.gov/24986855/
In a follow-up study, when looking at sport performance, researchers found that 18% of the variation in performance was explained by deliberate practice.

However, when looking at elite athletes, it only accounted for 1%.
Why? Nearly everyone is working hard at the elite level
Everyone is "in the club"

Hard work might take you from JV to High School Varsity, but if you're on an NCAA D1 track team, just about everyone who sticks around is working incredibly hard. The difference between the 1st and 500th best athlete in terms of effort is negligible.
Again, no one is dismissing the value of hard work. In most areas it's necessary. It absolutely helps YOU improve.

But the question is...does it separate those who make it, does it explain the differences between people?

Not really.
And that's an important distinction, and its a more hopeful message.

Working hard helps you get better. BUT stop using it as some moralistic signal for success.

Hard work does NOT guarantee success/achievement. It doesn't explain or differentiate very well.
Telling the meritocracy story that hard work is nearly ALL that separates those who make it and those who don't is an appealing story.

It allows us to explain success or failure with something we can control.

It makes those who have achieved feel better about their success.
We reduce the complexity of success to something straightforward (i.e., hard work). It might be well-intentioned, but when we leave out all the messiness of luck, talent, opportunity, etc. it sends a false message.
It also creates a narrative that if you aren't achieving, you must not be working hard enough. Instead of helping us search for the real answer for why we might not be practicing.

The entrepreneurial and self-help gurus sell this message of hard work being all that matters
The point being, we absolutely should celebrate hard work. We should push it for improvement of our self. To reach YOUR potential.

But as the explainer for those who make it and those who don't? Not so much.
So what's the takeaway?
1. Hard work gets you in the club. It gives you a chance. But it doesn't explain much of the difference between people's performance.
2. Stop moralizing success, failure, and hard work.
Hard work is necessary for you to achieve your potential in whatever endeavor you are pursuing. But it doesn't differentiate your success/failure when compared to others.

Most people work pretty dang hard, especially at things they care about or are necessary.
I tweet about the science of performance every week. If you enjoy such topics, consider following along.

For deeper dives, check out my free weekly newsletter:
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More from @stevemagness

22 Mar
Let’s talk about the power of having a purpose.

No, not in some feel-good self-help way. But the real science behind how a purpose helps us avoid burnout, deal with discomfort and boost our performance.

THREAD on the science of having a self-transcending purpose: 👇👇👇
To understand purpose, let’s look at how we protect ourselves:

Consider running: We ‘fatigue’ well before we’ve hit some physiological limit. We don’t run out of injury or push until our legs are filled with acid. Our brain shuts us down before we’ve hit an actual limit.
Why do we shut down if we still have fuel left in the tank? For protection.

To prevent us from harming ourselves. In the case of exercise, it's to literally protect our body from damaging ourselves.
Read 18 tweets
4 Mar
Working out, doing deep work at your job, deliberate practice, etc. aren’t when you get better. Your body and mind adapt, learn, and grow during rest and recovery.

Let’s talk about ways we can help you physically and mentally recover!

THREAD on RECOVERY 👇👇👇👇
Recovery is about many things, but what we’re essentially trying to do is switch from a state where your body is dominated by stress hormones that prepare for action and the releasing of energy to a recovery state based on repair and build-up.

Let's go through a few types:
Social Recovery:

Interaction helps transition us from stress to rest.

Decreasing stress hormones, shifting us into a recovery state, which allows us to process what just happened. It fulfills our need for connection, releasing oxytocin which dampens down your sympathetic NS.
Read 21 tweets
26 Feb
Sleep is the best performance enhancer this is. Yet, many of us neglect or lack the recommended dose.

We all know we need to sleep more. Instead of telling you that, let's look at the science of sleep and how to get better at it:

THREAD on Sleep 👇👇👇👇
An hour after we fall asleep, anabolic hormones start to flood our system

Testosterone & human growth hormone (HGH), both of which are integral to muscle & bone growth, are released after the first REM cycle and pulsed throughout the night

Sleep= Performance Enhancing Hormones
HGH levels peak about 1.5 to 3 hours after you fall asleep, with subsequent pulses of release during each subsequent phase of deep sleep.

If the onset of sleep is delayed significantly from your routine, your HGH levels decrease significantly.
Read 21 tweets
22 Feb
The first time I was asked to present to hundreds of Strength and Conditioning coaches, I wondered, "How am I going to get these guys to listen to me, someone who is 145lbs soaking wet…"

A THREAD on presenting, teaching & getting buy-in any environment:
Our first instinct is to impress with accolades. Don't!

Don't list all the pro athletes, teams, or success you've had right off the bat.

Accolades impress the inexperienced, not people with competency in their field.
Don't fall for the need to prove yourself. No need to drop names or to try to impress with complex jargon or to overdo it with science. It mostly backfires.

Your job is to get them to think.
Read 15 tweets
11 Feb
THREAD
The world is littered with hacks and quick fixes.

Magic routines, butter in our coffee, special supplements, exotic foods. All promising to transform our lives.

Nearly all of it is BS. Here are 12 science-backed "hacks" that actually work.
Read a Book.

An expert in their field has taken their vast knowledge and distilled it to what's most important. Writing forces you to make difficult decisions on what's important and what's not. Writing demands clarity. You're getting an expert's lifetime of work for $15.
Talk to people who know more.

The best way to "hack" knowledge? Have a conversation with those who are informed. They've done the hard part of figuring out of sorting through the mess of information AND making sense of it. Having a conversation brings clarity for application.
Read 20 tweets
9 Feb
THREAD- Why pro sports teams might want to have videos of nature playing in the locker room at half time.

The science of nature (even the virtual kind) and its surprising benefits on recovery, restoration, and resilience.
In 1984, psychologist Roger Ullrich found a strange phenomenon among patients who had surgery.

Those whose hospital window faced trees or a park recovered markedly faster and took less pain medication than those who had a view of a building.

researchgate.net/publication/17…
This effect carried over when scientists evaluated people’s own living conditions.

And not just for their short-term coping with stress, but their overall health. Have a view of some trees, you’re in luck.
Read 15 tweets

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