{"id":932,"date":"2016-09-18T08:45:41","date_gmt":"2016-09-18T08:45:41","guid":{"rendered":"https:\/\/www.nunomarinho.com\/?p=932"},"modified":"2025-11-18T18:00:06","modified_gmt":"2025-11-18T18:00:06","slug":"self-regulation","status":"publish","type":"post","link":"https:\/\/www.nunomarinho.com\/pt\/self-regulation\/","title":{"rendered":"Autorregula\u00e7\u00e3o: Tornar-se o seu pr\u00f3prio mestre"},"content":{"rendered":"<p>Pais, professores e mentores, todos eles cuidam de n\u00f3s e isso \u00e9 maravilhoso. Mas mesmo sob as suas asas, h\u00e1 alturas em que somos deixados sozinhos para cuidarmos de n\u00f3s pr\u00f3prios.<\/p>\n\n\n\n<p>Praticar um instrumento, escrever ou qualquer outra forma de arte requer muito tempo sozinho. Pode fazer os trabalhos de casa, exerc\u00edcios e&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2016\/07\/17\/my-daily-practice-routine-on-gypsy-jazz-guitar\/\" target=\"_blank\" rel=\"noreferrer noopener\">regimes de pr\u00e1tica<\/a>&nbsp;dos seus tutores, mas, mesmo assim, est\u00e1 sozinho na sala de pr\u00e1tica.<\/p>\n\n\n\n<p><strong>Autorregula\u00e7\u00e3o<\/strong>&nbsp;\u00e9 o processo em que se adquire consci\u00eancia da pr\u00e1tica e do desempenho. Este \u00e9 o seu processo de auto-monitoriza\u00e7\u00e3o e autoavalia\u00e7\u00e3o. Agora est\u00e1 no lugar do condutor no seu caminho para se tornar o seu pr\u00f3prio Mestre.&nbsp;<strong>A autorregula\u00e7\u00e3o \u00e9 a pedra angular da maximiza\u00e7\u00e3o do desempenho.<\/strong><\/p>\n\n\n\n<p><strong>Um aprendente auto-regulado \u00e9 capaz de manter a motiva\u00e7\u00e3o, a concentra\u00e7\u00e3o e o esfor\u00e7o durante o planeamento, a execu\u00e7\u00e3o e a autoavalia\u00e7\u00e3o do processo de aprendizagem.<\/strong><\/p>\n\n\n\n<p>O regime de pr\u00e1tica do m\u00fasico baseia-se no seguinte:<\/p>\n\n\n\n<p><strong>1 - Motiva\u00e7\u00e3o:<\/strong>&nbsp;Quais s\u00e3o as suas convic\u00e7\u00f5es e objectivos a longo prazo?<\/p>\n\n\n\n<p><strong>2 - Tempo:<\/strong>&nbsp;Quantas horas passa num modo de pr\u00e1tica concentrada?<\/p>\n\n\n\n<p><strong>3 - Qualidade:<\/strong>&nbsp;Que resultados alcan\u00e7ou durante a sess\u00e3o de treino e que objectivos pretende atingir?<\/p>\n\n\n\n<p><strong>4 - Influ\u00eancias sociais:<\/strong>&nbsp;Onde est\u00e1 a procurar ajuda? Que professores, livros, etc.?<\/p>\n\n\n\n<p><strong>5 - Descanso:<\/strong>&nbsp;Pausa,&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2016\/07\/10\/balancing-work-and-rest\/\" target=\"_blank\" rel=\"noreferrer noopener\">pausas curtas<\/a>, pausas longas, dormir,&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2016\/07\/24\/burnout-prevention\/\" target=\"_blank\" rel=\"noreferrer noopener\">dia de folga<\/a>&nbsp;e&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2016\/07\/31\/how-to-disengage-from-work-addressing-worries-properly\/\" target=\"_blank\" rel=\"noreferrer noopener\">f\u00e9rias<\/a>. O descanso peri\u00f3dico aumenta a efici\u00eancia. Relaxar, refrescar, esticar e respirar.<\/p>\n\n\n\n<p><strong>6 - Procedimentos:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>O ambiente: Estruture o seu espa\u00e7o para sess\u00f5es de pr\u00e1tica concentradas.<\/li>\n\n\n\n<li>Concentra\u00e7\u00e3o: Pr\u00e1tica&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2015\/09\/19\/here-and-now-mindfulness-101\/\" target=\"_blank\" rel=\"noreferrer noopener\">medita\u00e7\u00e3o<\/a>&nbsp;e&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2015\/12\/06\/unlock-the-power-of-visualization\/\" target=\"_blank\" rel=\"noreferrer noopener\">visualiza\u00e7\u00e3o<\/a>. Ajuda-o a observar os pensamentos e as emo\u00e7\u00f5es, pelo que se torna mais consciente do seu n\u00edvel de concentra\u00e7\u00e3o (=foco e distrac\u00e7\u00f5es).<\/li>\n\n\n\n<li>Defini\u00e7\u00e3o de objectivos a curto prazo e resolu\u00e7\u00e3o de dificuldades.<\/li>\n\n\n\n<li>Planeamento: Identificar e dar prioridade aos desafios a resolver e evitar o refor\u00e7o de maus h\u00e1bitos.<\/li>\n\n\n\n<li>Autoavalia\u00e7\u00e3o: Acompanhar os seus progressos. Seja objetivo, n\u00e3o hipercr\u00edtico e construtivo.<\/li>\n<\/ol>\n\n\n\n<p><strong>7 - Estrat\u00e9gias de Pr\u00e1tica (M\u00e9todos):<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Abrandar<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O objetivo \u00e9 criar h\u00e1bitos corretos.<\/li>\n\n\n\n<li>Utilize o Metr\u00f3nomo para manter uma pulsa\u00e7\u00e3o constante e preservar os padr\u00f5es r\u00edtmicos.<\/li>\n\n\n\n<li>Acrescente velocidade gradualmente at\u00e9 atingir o ritmo pretendido.<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Repeti\u00e7\u00e3o<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Encadeamento<\/em>:&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2015\/08\/01\/what-is-deep-practice-part-ii\/\" target=\"_blank\" rel=\"noreferrer noopener\">Identificar os blocos<\/a>&nbsp;e encadear progressivamente esses peda\u00e7os de fragmentos musicais (Exemplo: juntar a primeira nota \u00e0 segunda, depois juntar essas duas notas a uma terceira, e assim por diante). Existem 2 tipos de encadeamento:<\/li>\n\n\n\n<li>Forward Chunking - Encadeia v\u00e1rios peda\u00e7os seguindo o fluxo da m\u00fasica.<\/li>\n\n\n\n<li>Backward Chunking - Encadear v\u00e1rios blocos em sentido inverso (por exemplo: do \u00faltimo compasso para o topo).<\/li>\n\n\n\n<li><em>Inteiro-parte-todo<\/em>: Trabalhar numa parte espec\u00edfica isolada e recontextualiz\u00e1-la em toda a pe\u00e7a.<\/li>\n\n\n\n<li><em>Cantar, cantarolar e visualizar<\/em>: A pr\u00e1tica mental (entre repeti\u00e7\u00f5es f\u00edsicas de uma passagem) tamb\u00e9m ajuda a criar uma imagem exacta do som da pe\u00e7a.<\/li>\n<\/ul>\n\n\n\n<p><strong>Agora \u00e9 altura de preparar o caminho para a grandeza, Maximizando o Desempenho.<\/strong><\/p>\n\n\n\n<p><em>Para mais informa\u00e7\u00f5es sobre o assunto, consulte o estudo de Pete Miksza, da Universidade de Indiana, sobre autorregula\u00e7\u00e3o:&nbsp;<\/em><a href=\"https:\/\/prezi.com\/yowspr739y5l\/miksza-rime-presentation-exeter-uk\/?utm_campaign=share&amp;amp;utm_medium=copy\"><em>https:\/\/prezi.com\/yowspr739y5l\/miksza-rime-presentation-exeter-uk\/?utm_campaign=share&amp;amp;utm_medium=copy<\/em><\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>SEGUIR O NUNO EM:<\/strong><\/p>\n\n\n\n<p>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>Canal de v\u00eddeo:&nbsp;<a href=\"https:\/\/www.youtube.com\/@NunoMarinho\">https:\/\/www.youtube.com\/@NunoMarinho<\/a><\/p>\n\n\n\n<p>Patreon:&nbsp;<a href=\"https:\/\/www.patreon.com\/NunoMarinho\">https:\/\/www.patreon.com\/NunoMarinho<\/a><\/p>\n\n\n\n<p>Instagram:&nbsp;<a href=\"https:\/\/www.instagram.com\/nunomarinhoguitar\/\">https:\/\/www.instagram.com\/nunomarinhoguitar\/<\/a><\/p>\n\n\n\n<p>Facebook: \/<a href=\"https:\/\/www.facebook.com\/NunoMarinhoGuitar\/\">https:\/\/www.facebook.com\/NunoMarinhoGuitar\/<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Parents, teachers and mentors they all take care of us and it feels wonderful. But even under their wings there are times where you are left alone to be taken care by yourself. Practicing an instrument, writing or any other art form requires a great amount of time alone. You can take homework, exercises and&nbsp;practice [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":933,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[71],"class_list":["post-932","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>Self-Regulation: Becoming your own Master - Nuno Marinho Website<\/title>\n<meta name=\"description\" content=\"Self-Regulation: Becoming your own Master. All about Inspiration, Motivation and Perseverance. 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