The Bulletproof Musician – Details, episodes & analysis

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The Bulletproof Musician

Noa Kageyama

Science

Music

Education

Frequency: 1 episode/8d. Total Eps: 417

Ever wonder why you can practice for hours, sound great in the practice room, and still be frustratingly hit or miss on stage? Join performance psychologist and Juilliard alumnus/faculty Noa Kageyama, and explore research-based “practice hacks” for beating anxiety, practicing more effectively, and playing up to your full abilities when it matters most.

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https://bulletproofmusician.com/subscribe/
418 shares
https://bulletproofmusician.com/subscribe-pressure-proof-podcast/
418 shares
https://members.bulletproofmusician.com/edu/learning-lab-all-access/?icn=learninglab&amp
418 shares

https://bulletproofmusician.com/why-you-get-sucked-down-the-youtube-rabbit-hole-when-practicing-and-how-to-prevent-this-without-having-to-break-up-with-youtube/
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Score global : 48%

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Fewer Repetitions….But More Rapid Progress?

Episode 404

Sunday, November 9, 2025 • Duration 07:56

Whether we’re baking a cake, driving to a new restaurant, or putting together a puzzle, we can usually get to the goal more efficiently and effectively if we have a clear idea what the destination looks like.

I think we all know that the same is true for learning a new piece of music too - but often, this is not actually what our practice looks like. While we might have a pretty good idea what we don’t want something to sound like, our approach to practicing suggests that we are typically much less clear about what exactly we do want.

A 2023 study illustrates how taking a moment to be clearer about our musical intentions (with a 4-step process) could lead to more effective practice!

Get all the nerdy details here:

Fewer Repetitions….But More Rapid Progress?

References

Williams, S. G., van Ketel, J. E., & Schaefer, R. S. (2023). Practicing Musical Intention: The Effects of External Focus of Attention on Musicians’ Skill Acquisition. Music & Science, 6. https://doi.org/10.1177/20592043231151416

More from The Bulletproof Musician

Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
Pressure Proof: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage.
Learning Lab: A continuing education community where musicians and learners are putting research into practice.
Live and self-paced courses

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Ida Kavafian: Habits That Separate Good Musicians from Great Ones

Episode 403

Sunday, November 2, 2025 • Duration 57:59

This episode with violinist Ida Kavafian is packed with key points about effective practice, plus fascinating nerdy details about bowing and fingering principles, references to specific passages in the Sibelius concerto, Schubert Fantasy, Beethoven’s Kreutzer sonata, a clever hack for playing fifths in tune, and so much more.

And if you’re not a string player, don’t worry - many of the principles are equally applicable to other instruments too.

Get all the nerdy details and learn how to level up your practice in this month’s interview:

Ida Kavafian: Habits That Separate Good Musicians from Great Ones

More from The Bulletproof Musician

Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
Pressure Proof: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage.
Learning Lab: A continuing education community where musicians and learners are putting research into practice.
Live and self-paced courses

Read moreCollapse

Does Aiming for Perfection Actually Hurt Performance?

Episode 394

Sunday, August 31, 2025 • Duration 09:17

Ever worry that excellent performance might not be “good enough?” And maybe you've assumed that aiming for perfection is a safer bet? You’re not alone, for what it's worth!

But it's always interesting to get some actual data on this sort of thing, so a team of researchers conducted a series of studies to see if striving for perfection had benefits beyond aiming for excellence. The results might surprise you.

Get all the nerdy details:

Does Aiming for Perfection Actually Hurt Performance?

Additional resources

References

Gaudreau, P., Schellenberg, B. J. I., Gareau, A., Kljajic, K., & Manoni-Millar, S. (2022). Because excellencism is more than good enough: On the need to distinguish the pursuit of excellence from the pursuit of perfection. Journal of Personality and Social Psychology, 122(6), 1117–1145. https://doi.org/10.1037/pspp0000411

Gaudreau, P. (2019). On the distinction between personal standards perfec- tionism and excellencism: A theory elaboration and research agenda. Perspectives on Psychological Science, 14(2), 197–215. https://doi.org/10.1177/1745691618797940

More from The Bulletproof Musician

A Mindset Shift That Can Help You Respond to Setbacks With Even Better Performances

Episode 304

Sunday, December 3, 2023 • Duration 10:32

When you put a lot of time and energy into preparing for something that’s important to you, and things don’t go the way you hoped, it’s pretty natural to feel deflated or discouraged afterwards. And you might even have difficulty getting back into the flow of things, or finding the confidence to try again.

Heck, we can experience some version of this even a spectator. Believe it or not, researchers have found that we eat more unhealthily (e.g. 10% more calories and 16% more saturated fat than normal) the day after our favorite team has a tough loss, and we eat more healthily on days after a big win (5% fewer calories and 9% less saturated fat than normal).

But while some athletes respond to a subpar performances with more subpar performances, others bounce back and perform even better.

How do they do this?

A 2003 study provides some important clues. Get all the nerdy details here:

A Mindset Shift That Can Help You Respond to Setbacks With Even Better Performances

More from The Bulletproof Musician

Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
Pressure Proof: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage.
Learning Lab: A continuing education community where musicians and learners are putting research into practice.
Live and self-paced courses

Reduce Burnout With a Simple Three-Step Exercise

Episode 303

Sunday, November 26, 2023 • Duration 09:11

The winter holidays are just around the corner, which means family, festivities, food, and lots of good things. But it also means end-of-semester projects and grading, holiday recitals and gigs and performances, shopping, travel, cooking, hosting, and many other things that can leave us feeling drained and emotionally exhausted.

And if you're already feeling kind of drained post-Thanksgiving, it can be exhausting just thinking about getting through the next month.

The good news is that there's a simple, quick, 3-step exercise, that in a week or two, could reduce that feeling of emotional exhaustion and even increase your happiness. And better yet, these positive changes could last for up to a year - even after you've stopped doing the exercise!

It's been tested successfully in stressful healthcare settings with physicians, nurses, and other healthcare workers, so there's a good chance it'll be helpful in whatever stressful circumstances you find yourself in as well.

Get all the nerdy details here: Reduce Burnout With a Simple Three-Step Exercise

More from The Bulletproof Musician

Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
Pressure Proof: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage.
Learning Lab: A continuing education community where musicians and learners are putting research into practice.
Live and self-paced courses

The Best Way to Breathe for Reducing Stress?

Episode 302

Sunday, November 19, 2023 • Duration 07:59

In last week's episode, we looked at a study which tested a particular sound for its ability to decrease our anxiety. (Which you can revisit here if you missed it.)

I figured we might as well stay on that theme, so this week I have a study which compared several different types of breathing, to see if there was a particular way of breathing that might reduce our stress more than others.

Turns out not all breathing techniques have the same effect! So whether you’re looking for a way to regulate your stress before a performance or keep your cool amidst family drama during the Thanksgiving holidays, I think you’ll find this week’s breathing technique to be a very handy addition to your emotional regulation toolkit. 😅

Get all the nerdy details here: The Best Way to Breathe for Reducing Stress?

More from The Bulletproof Musician

Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
Pressure Proof: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage.
Learning Lab: A continuing education community where musicians and learners are putting research into practice.
Live and self-paced courses

Read moreCollapse

The Best Thing to Listen to Backstage for Reducing Anxiety?

Episode 301

Sunday, November 12, 2023 • Duration 07:21

Managing pre-performance nerves on the day of a performance or audition can be a real challenge. And it can get even more difficult backstage as the moment draws nearer.

Should we study the score some more? Listen to music? Read a book? Try to meditate or do some deep breathing? Color or doodle? Do some expressive writing? Visualize?

The best answer is that it's probably a combination of things that's most effective, but a recent pair of studies suggest that listening to one thing might really help to calm you down and put you in a better headspace.

Get all the nerdy details here:
The Best Thing to Listen to Backstage for Reducing Anxiety?

More from The Bulletproof Musician

Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
Pressure Proof: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage.
Learning Lab: A continuing education community where musicians and learners are putting research into practice.
Live and self-paced courses

Read moreCollapse

Benjamin Kamins: On Self-Judgment, Slow Practice, and Reed-Making

Episode 300

Sunday, November 5, 2023 • Duration 52:31

In an ideal world, we’d be building confidence in the practice room from one day to the next, but sometimes that can be easier said than done. It’s easy for the voice in our head to get very judge-y and negative and make us feel like we’re playing a never-ending game of whack-a-mole. Where every time we think we’ve solved a problem, a new one pops up to take its place.

Whether it’s getting through challenging passages that have become “a thing,” troubleshooting intonation in an ensemble without judgment, or making sure you’re not accidentally reinforcing bad habits when practicing slowly, bassoonist Benjamin Kamins has seen it or worked through it in his years as an orchestral musician, chamber musician, soloist, educator, and Alexander Technique teacher.

In this month’s interview, you’ll hear lots of anecdotes and tips for overcoming some of the common challenges we often encounter in the practice room and on stage.

Get all the nerdy details (and transcript) here:
Benjamin Kamins: On Self-Judgment, Slow Practice, and Reed-Making

More from The Bulletproof Musician

Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
Pressure Proof: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage.
Learning Lab: A continuing education community where musicians and learners are putting research into practice.
Live and self-paced courses

Why Lowering Standards Can Sometimes Promote Better Learning

Episode 299

Sunday, October 29, 2023 • Duration 06:07

In many areas of our life (surgery, aviation, and dealing with bedbugs are a few things that come to mind), I think it’s fair to say that having really high standards is a very good thing.

Intuitively, you’d think that the same would be true when it comes to learning and performing an instrument as well.

But as you’ll see in today’s study, that’s not always the case. As in, there are times when relaxing or lowering our standards can actually lead to better learning, and better performance too.

How can that be?! Yeah, I know. This all sounds wrong, right?

Get all the nerdy details here: Why Lowering Standards Can Sometimes Promote Better Learning

More from The Bulletproof Musician

Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
Pressure Proof: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage.
Learning Lab: A continuing education community where musicians and learners are putting research into practice.
Live and self-paced courses

Read moreCollapse

“Brain Fatigue” and the Best Thing to Do on Practice Breaks

Episode 298

Sunday, October 22, 2023 • Duration 07:26

Other than putting our instruments down, what should we be doing during our practice breaks to mentally recharge our batteries and prepare ourselves best for the next chunk of practice?

Watch cute animal videos? Take a quick nap? Grab some coffee?

Is there such a thing as a "best" practice break activity? Maybe not, but there's some research in the creativity and stress-reduction domains which all point at one particular activity that could be worth experimenting with during your next practice break.

Get all the nerdy details here:
“Brain Fatigue” and the Best Thing to Do on Practice Breaks

More from The Bulletproof Musician

Get the free weekly newsletter, for more nerdy details and bonus subscriber-only content.
Pressure Proof: A free 7-day performance practice crash course that will help you shrink the gap between the practice room and the stage.
Learning Lab: A continuing education community where musicians and learners are putting research into practice.
Live and self-paced courses

Read moreCollapse

The Bulletproof Musician – Details, episodes & analysis

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The Bulletproof Musician – Details, episodes & analysis

Podcast details

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