Practice with no one watching is the only kind that can’t be faked for points.

Preparation done alone has no audience to satisfy, which is exactly what makes it real. Performance can be adjusted for whoever is watching. The repetitions in an empty room can only be honest, because there is no score being kept and no reason to do them except that they work. What is built there is the only thing that shows up later under pressure.

Count what you actually did this week when nobody could see it. Not the plan, the reps. Adding one unwitnessed session, however short, is worth more than any amount of visible effort on the day.