We need to put ourselves out there, give it our all, and reap the lesson, win or lose. The fact of the matter is that there will be nothing learned from any challenge in which we don’t try our hardest. Growth comes at the point of resistance. We learn by pushing ourselves and finding what really lies at the outer reaches of our abilities.

The next step of the process is to gradually alter the routine so that it is similar enough so as to have the

we do this by zooming in on very small details to which others are completely oblivious.

Sometimes all the kids needed was to take two or three deep breaths or splash cold water on their faces to snap out of bad states of mind. Other times, more dramatic actions were called for—if I felt dull during a difficult struggle, I would occasionally leave the playing hall and sprint fifty yards outside.

If the opponent does not move, then I do not move. At the opponent’s slightest move, I move first.

It is Chen’s opinion that a large obstacle to a calm, healthy, present existence is the constant interruption of our natural breathing patterns.

Instead of feeling obligated to stay completely focused on the chess position while my opponent thought, I began to let my mind release some of the tension. I might think about the position in a more abstract way, or I might even walk away from the board and have a drink of water or wash my face. When my opponent made his move, I would return to th

Learning theorists, on the other hand, are given feedback that is more process-oriented.

same physiological effect, but slightly different so as to make the “trigger” both lower-maintenance and more flexible. The key is to make the changes incrementally, slowly, so there is more similarity than difference from the last version of the routine. This way the body and mind have the same physiological reaction even if the preparation is sli