It's not about how long you spend in the gym. It's about what you accomplish when you're in there. Duncan says 45 minutes of meaningful, deliberate work can be more valuable than just getting up shots for hours with a purpose.
TIP #1: LOOK AT THE BIG PICTURE
Don't get hung up on one metric, like makes or misses. SIQ allows you to get a holistic view of how much work you're putting in at the gym, so make sure you look at the big picture! When you have a 10,000 foot view of your work and habits, you can be thoughtful in the way you approach your workouts.
TIP #2: YOU CAN'T IMPROVE WHAT YOU DON'T MEASURE
You need to know what you're doing in order to improve. Without accurately tracking your makes and misses, it's really hard to effectively improve your game. Emotions can be dictated by so many different factors, so going off feeling can be misleading.
TIP #3: NUMBERS DON'T LIE
Making sure your shot "feels good" is important, but always make sure you check the numbers. You may think you know something based off of feeling, but in reality the numbers say something different. For example, you might feel like the right wing is your spot on the floor, but in reality your shooting percentage is actually better in the left wing.
TIP #4: BACKSPIN IS YOUR SECRET WEAPON
A high spin rate comes from your release and wrist action. Spin rate allows for forgiveness around the rim, creating that "shooter's touch." Snap your wrist to get a fast backspin and make sure you're looking for that metric in the SIQ app.
TIP #5: CHANGE IS GOOD
Keep in mind that your regime will change throughout your development. There is a time in everyone's career when the hundreds of shots a day are necessary, but that doesn't last forever. Your goals will change as you improve, and your workout to achieve those goals will change as well.