{"id":904,"date":"2016-07-10T12:00:19","date_gmt":"2016-07-10T12:00:19","guid":{"rendered":"https:\/\/www.nunomarinho.com\/?p=904"},"modified":"2025-11-18T18:05:51","modified_gmt":"2025-11-18T18:05:51","slug":"balancing-work-and-rest","status":"publish","type":"post","link":"https:\/\/www.nunomarinho.com\/pt\/balancing-work-and-rest\/","title":{"rendered":"Equil\u00edbrio entre trabalho e descanso"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/en.wikipedia.org\/wiki\/K._Anders_Ericsson\">O projeto de Anders Ericsson<\/a>&nbsp;investiga\u00e7\u00e3o sobre o&nbsp;<a href=\"http:\/\/gladwell.com\/outliers\/\">Regra das 10.000 horas<\/a>&nbsp;para alcan\u00e7ar a mestria tornou-se a pedra angular do estado de esp\u00edrito de todos os empreendedores de classe mundial.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10.000 horas de pr\u00e1tica deliberada equivalem a 10 anos de trabalho \u00e1rduo. A\u00ed sim, dever-se-ia perguntar:&nbsp;<em>como deve ser distribu\u00edda a carga de trabalho ao longo de todos esses anos, meses, semanas, dias e at\u00e9 horas?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At\u00e9 agora, concentr\u00e1mos a nossa aten\u00e7\u00e3o nas melhores formas de praticar, ou seja, como utilizar o tempo enquanto estamos ativamente empenhados em praticar e executar a nossa arte, of\u00edcio ou instrumento. E quanto ao descanso? Qual \u00e9 a melhor altura para dizer:&nbsp;<em>\u201cVamos fazer uma pausa\u201d ou \u201dVamos parar por hoje\".<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Qual \u00e9 o tempo ideal de concentra\u00e7\u00e3o? Quanto tempo se pode permanecer concentrado e empenhado numa determinada atividade? Quanto tempo de recupera\u00e7\u00e3o \u00e9 necess\u00e1rio antes de voltar a dedicar-se corretamente \u00e0 tarefa em causa?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2015\/07\/25\/what-is-deep-practice-part-i\/\">Pr\u00e1tica deliberada<\/a>&nbsp;pode ser desgastante e pode at\u00e9 come\u00e7ar a produzir pr\u00e1ticas indesejadas e sem sentido.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00c9 preciso reabastecer o dep\u00f3sito do corpo-mente antes de fazer outra tentativa (teoria dos recursos).<\/li>\n\n\n\n<li>Ao mesmo tempo, o c\u00e9rebro \u00e9 estimulado pela novidade e desliga-se com a repeti\u00e7\u00e3o, pelo que devemos estar conscientes de quando \u00e9 suficiente (teoria da falta de sentido).<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A teoria dos recursos<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para come\u00e7ar, o&nbsp;<strong>o r\u00e1cio trabalho-descanso n\u00e3o est\u00e1 estagnado e pode variar<\/strong>&nbsp;A dura\u00e7\u00e3o das aulas varia muito de pessoa para pessoa. Se pensar em todas as diferentes dura\u00e7\u00f5es de aulas que teve desde o jardim de inf\u00e2ncia at\u00e9 \u00e0 universidade, pode aperceber-se de que existem algumas diferen\u00e7as gritantes entre a aula do professor e o recreio: 45\/15 ou 50\/10 ou 90\/30 e assim por diante.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Existe de facto uma t\u00e9cnica chamada \u201c<a href=\"http:\/\/pomodorotechnique.com\/\">O Pomodoro<\/a>\u201d, que o ajuda a atingir um elevado estado de produtividade, definindo um temporizador para apenas 25 minutos por sess\u00e3o. Os objectivos devem ser objectivos e a curta dura\u00e7\u00e3o da sess\u00e3o de pr\u00e1tica pode aumentar a sua motiva\u00e7\u00e3o. 25 minutos podem come\u00e7ar por parecer um longo per\u00edodo para uma aten\u00e7\u00e3o absolutamente concentrada, mas revelam-se um per\u00edodo curto para atingir o seu objetivo. Quem n\u00e3o ficaria entusiasmado por retomar a sess\u00e3o de pr\u00e1tica durante mais 25 minutos?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2016\/07\/17\/my-daily-practice-routine-on-gypsy-jazz-guitar\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vou dar-vos um exemplo<\/a>: Se est\u00e1 atualmente a maximizar o seu desempenho praticando deliberadamente durante 4 horas por dia, tente reprogramar as suas sess\u00f5es de trabalho da seguinte forma:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Defina o temporizador Pomodoro para 25 minutos;<\/li>\n\n\n\n<li>Fazer uma pausa de 5 minutos;<\/li>\n\n\n\n<li>Retomar o Pomodoro durante mais 25 minutos;<\/li>\n\n\n\n<li>Programar o procedimento para 4 momentos espa\u00e7ados do dia;<\/li>\n\n\n\n<li>Escolha 8 temas para trabalhar (um para cada Pomodoro);<\/li>\n\n\n\n<li>Se gosta de um estilo mais&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2016\/05\/22\/2-random-practice\/\" target=\"_blank\" rel=\"noreferrer noopener\">pr\u00e1tica intercalada<\/a>&nbsp;escolher apenas 3 ou 4 t\u00f3picos e trabalhar em cada um deles aleatoriamente ao longo de cada sess\u00e3o de 25 minutos.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Apesar do facto de cada um de n\u00f3s ter uma dura\u00e7\u00e3o pessoal para a recupera\u00e7\u00e3o, parece bastante universal que&nbsp;<strong>quanto mais intensa for a atividade e o envolvimento, mais necess\u00e1rio ser\u00e1 o repouso de recupera\u00e7\u00e3o<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mais ainda,&nbsp;<strong>o que fazemos nos nossos per\u00edodos de descanso<\/strong>&nbsp;parece ter um grande impacto na nossa capacidade de nos voltarmos a ligar mais \u00e0 frente. Ser\u00e1 que estamos realmente a descansar e a reabastecer a mente e o corpo? Reservamos algum tempo para meditar, respirar ar fresco, dar um passeio, conversar com um amigo, alongarmo-nos, comer, beber \u00e1gua... descontrair e entrar em modo de desativa\u00e7\u00e3o?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ou ser\u00e1 que estamos a torrar as \u00faltimas c\u00e9lulas cerebrais que nos restam com uma discuss\u00e3o stressante, com a resolu\u00e7\u00e3o intensa de puzzles ou question\u00e1rios, com actividades f\u00edsicas extenuantes, com a verifica\u00e7\u00e3o ansiosa de e-mails\/chamadas telef\u00f3nicas\/Facebook ou com a presen\u00e7a em salas barulhentas?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tenha em mente que, ao concentrar deliberadamente a sua aten\u00e7\u00e3o no instrumento, canaliza microscopicamente os recursos cerebrais para uma a\u00e7\u00e3o espec\u00edfica: Precis\u00e3o e exatid\u00e3o de movimento, tamb\u00e9m conhecido como: Dom\u00ednio.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O descanso, por outro lado, permite que o seu c\u00e9rebro se descontraia e liberte essa \u00e1rea espec\u00edfica do seu c\u00e9rebro, entrando em modo de desativa\u00e7\u00e3o. \u00c9 aqui que&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2015\/08\/01\/what-is-deep-practice-part-ii\/\" target=\"_blank\" rel=\"noreferrer noopener\">ligar v\u00e1rios blocos n\u00e3o relacionados entre si<\/a>&nbsp;ou ideias e apresentar perspectivas e solu\u00e7\u00f5es novas e originais.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A teoria sem sentido<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se a necessidade de repouso for um sinal de aborrecimento ou de desinteresse resultante do processo de repeti\u00e7\u00e3o da sess\u00e3o de pr\u00e1tica, ent\u00e3o outra estrat\u00e9gia ser\u00e1 \u00fatil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Passo a passo, a frase musical desconhecida ou exigente torna-se acess\u00edvel e, eventualmente, rotineira. \u00c9 aqui que a aten\u00e7\u00e3o se desvanece e come\u00e7amos a sonhar acordados.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u201cNada falha como o sucesso\u201d<\/em>&nbsp;<\/strong>(Robin Sharma). \u00c9 verdade! Depois de o conseguirmos, come\u00e7amos a desleixar-nos. Pensamos que n\u00e3o h\u00e1 problema em falhar uma rotina ou um treino e em breve estaremos a falhar uma sess\u00e3o de treino inteira. Habituamo-nos a isso, habituamo-nos a isso e deixa de ser um desafio...&nbsp;<em>\u201cThe Thrill is Gone\u201d (A emo\u00e7\u00e3o foi-se)\u201d<\/em>&nbsp;(B.B. King).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O truque \u00e9 jogar como se fosse um jogo de v\u00eddeo. Quando se tornar manej\u00e1vel, passe do n\u00edvel Rookie para o n\u00edvel All-Star e, eventualmente, para o n\u00edvel Hall Of Fame. Aumente gradualmente a quantidade de elementos musicais na sua m\u00fasica e o seu interesse na sess\u00e3o de pr\u00e1tica manter-se-\u00e1 por mais tempo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 - Comece por tocar uma frase musical;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 - Acrescentar nuances r\u00edtmicas, fazer com que balance, com que seja groovy;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3 - Desenvolver din\u00e2micas (legato, staccato, pick, thumb, bend, slide, hammer-on, pull-off, octave);<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4 - Ouvir a m\u00fasica na sua mente antes de a tocar;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5 - Cantar;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6 - Concentre-se em qualquer tens\u00e3o corporal;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">7 - Velocidade de constru\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oh, aqui est\u00e1 o meu Pomodoro a tocar outra vez! \u00c9 tudo por hoje. A aula est\u00e1 terminada. At\u00e9 ao pr\u00f3ximo domingo \ud83d\ude42<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>SEGUIR O NUNO EM:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Loja de livros do s\u00edtio Web:&nbsp;<a href=\"https:\/\/www.nunomarinho.com\/pt\/store\/\">https:\/\/www.nunomarinho.com\/store<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Canal de v\u00eddeo:&nbsp;<a href=\"https:\/\/www.youtube.com\/@NunoMarinho\">https:\/\/www.youtube.com\/@NunoMarinho<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Patreon:&nbsp;<a href=\"https:\/\/www.patreon.com\/NunoMarinho\">https:\/\/www.patreon.com\/NunoMarinho<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instagram:&nbsp;<a href=\"https:\/\/www.instagram.com\/nunomarinhoguitar\/\">https:\/\/www.instagram.com\/nunomarinhoguitar\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Facebook: \/<a href=\"https:\/\/www.facebook.com\/NunoMarinhoGuitar\/\">https:\/\/www.facebook.com\/NunoMarinhoGuitar\/<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Anders Ericsson\u2019s&nbsp;research on the&nbsp;10.000 hour rule&nbsp;to achieve mastery has become a corner-stone to every world-class achiever\u2019s frame of mind. 10.000 hours of deliberate practice equals 10 years of hard work. There upon one should ask:&nbsp;how should &nbsp;the work load be&nbsp;distributed through all of those years, months, weeks days and even hours? So far we\u2019ve focused [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":905,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[71],"class_list":["post-904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maximizing-performance","tag-maximizing-performance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Balancing Work And Rest - Nuno Marinho Website<\/title>\n<meta name=\"description\" content=\"Balancing Work And Rest. All about Inspiration, Motivation and Perseverance. 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