The Focus

Mastery
Class
Working-Material
Created by Benjamin Hanna
The Improvement List

Diet:
 2-3 Liters of Water
o Free from toxins
o Avoid plastic bottles&Tap Water
o Reverse Osmosis

 Eating clean Food

o Organic
o Non GM
o Eating the right proportions Protein/Fat/Carbs
o Chewing enough (Saliva production)
o Staying Alkaline
o Non-Refined Salt (Sea Salt, Himalayan Salt)
o Avoiding a lot of sugar

 Balancing PH Level / Detox

o Apple Cider Vinegar
o Pulling Oil in the morning
o Drinking enough water
o Intermittent Fasting / Having a fasting day
o Activating the PNS (Rest – Digest mode)
o Green smoothies

 Important Vitamins and Supplements

o Probiotica
o Vitamin D
o Magnesium
o B12, B5
Quiet:
 Improving Sleeping Patterns
o 7 ½ hours
o Starting from 10pm
o Cold / Dark room / Quiet room
o Waking up in a light sleep circle
o 2 ½ hours before sleeping, no computer/lights off to
increase melatonin production

 Giving the body enough rest

o Power Nap 2-3 Times a day
o Progressive Relaxation
o Hypnosis
o Meditation

 Magnesium

Movement (recommendation):
 Relaxing the mind
o Yoga
o Qigong
o Tai-Chi
o Daily Walks to calm the mind

 Bioenergetics

 Regular Stretching
o Hipflexxors (Psoas muscle)
o Lower Back
o Neck and Shoulder Girdle

 Short Interval Sprints

Happiness:
 Following your Purpose
o Having a clear vision that makes you excited and you
would die for (yes…)
o Following it each day

 Having friends
o Where you can share embraces (hugs, high fives, and on
and on ;)
o That are supporting you and dragging you down

 Removing unnecessary stressors

o Anxiety thoughts (will I make the month)
o Electrical radiation in the bed room
o Avoiding mass-media
o Avoiding excessive mind stimuli (Facebook)

Try to focus on 1 thing at a time and try to stick with it for at least 21-
30days so build strong habits that lift you up even in the darkest
times…

Sincerely
Captain Ben