Alon Schedule

Why Follow the Schedule?

I believe everybody deserves to experience the best life has to offer. Unfortunately only a select few will ever know what it feels like to experience the best. This is for one simple reason, most people are selfish. Most people expect life to grant them its best without ever even trying to give their best to life, and with that formula you are bound to stay destitute mentally, physically, and emotionally. The goal of Alon as well as the Alon schedule is to create a better world by helping people better themselves. Start off small by only completing level 1, it’s okay if it takes time to become consistent as long as you give your best and if you do this i guarantee before you know it  you will grow and as long as the intent behind it is your own you will fall in love with the process as well as the rewards you reap. Without growth life is not worth living for all living things must grow.

Breakdown of Each Level

Level 1 Micro Tasks

This section covers a set daily routine that doesn’t change that enables the growth of the mind, body and soul. You should choose a minimum of three tasks, one for each the mind, body and soul. I find that the most beneficial split is to hit the soul task first, then the mind task at the start of the day so they are prepped for the rest of the day. Then towards the end of the day you can do your body task. One thing to note is that if you are very sore from the gym you should skip or at least minimize the body tasks so as to not hinder the body’s recovery. 

Example Tasks

Soul

• Meditation
• Journaling/writing
• Breathwork
• reflection

Mind

• Read 10 pages
• Impulse/brain games focused on memory, focus, math, problem solving
• Chess
• Practice learning a language

Body

• Calisthenics focused on control and or speed
• Running
• stretching
• Playing a sport

 

Level 2 Macro Tasks

This section covers our weekly routine which splits up our days of the week into two body days, two mind days, two soul days, and one day to rest/reset/reflect on the last day of the week. The days of the week should be ordered as follows, Body – Monday, mind – Tuesday, soul – Wednesday, and repeat for Thursday, Friday and Saturday. 

Monday – Body

Tuesday – Mind

Wednesday – Soul

Thursday – Body

Friday – Mind

Saturday – Soul

Sunday – Rest/Reflect/Reset

Let’s say you can’t go to the gym on Mondays, you can switch the body day with a mind or soul day as long as you keep each day evenly spread apart. Lastly, our Sunday is ours to rest/reset/reflect. Generally, the focus of each mind, body, or soul day is an amplification of our micro mind, body, or soul task. The goal of level two is to hone in on the categories of growth for the mind, body and soul in order to amplify their application and capabilities.

Example Tasks

Body

• Gym
• Sports
• Running
• Watch a video about the body

Mind

• Learning something new like a language
• Reading 30 pages instead of 10
• 20 impulse games instead of 5
• Chess 
• Watch an educational video  

Soul

• Meditate for 30 minutes
• Writing poetry
• Making art or designing something
• Experiencing something new
• Watch a video about any of the 4 categories of the soul

Level 3 Alon Focus

This section is where we integrate the cultivation of our passion into our mind, body and soul days. The most important part of this schedule will be figuring out what it is that we are intrigued by/the thing we love to do so much we would do it for free, aka our passion. We can have many different things that fit this description, but for the sake of creating the ALON schedule, we must pick one to start with and work towards mastering it. This is called our ALON focus. The ALON focus is what the culmination of our being, our mind, body and soul, was meant to contribute to the world. It may be difficult to find our purpose, and rightfully so, but as with all things we don’t know how to start, start at the most logical place you can think of and adjust accordingly. Nothing is set in stone for the only constant in life is change. No matter where you start and where you finish, all experience will be Valuable.

Starting/Planning

For those who want to try out the schedule but don’t have very much experience following a strict routine, i would recommend starting out following level 1 for one month consistently and after you are successful with this move on to level 2 and do the same thing. While you are progressing through the levels of the schedule it is pertinent that you are constantly thinking about what it is that you want to accomplish in mind body and soul, (what results do you want to produce), and what do you want to direct those three faculties towards, (your Alon focus). Once you know what you want to accomplish, the next thing you must do is break down your goal into its finest parts and create a time frame in which you will gain mastery over each component.

Schedule Combinations

There are an infinite amount of tasks and combination of focuses that can be applied to this schedule. Because of this, some may think that it’s not necessary to even follow the schedule to begin with. The reason why this is not the case is because what this schedule provides is a strong foundation for your growth to reside. I’m not saying it is impossible to succeed without this schedule, but I will say that your progress will probably be less efficient and consistent without it. 

To give an example of some different focus combinations, I will go over one that I implemented during my first three month cycle following the schedule. My Alon focus was music, specifically teaching myself the bass, guitar, and piano. On some days I combined my body and mind tasks on my body and mind days in order to more efficiently learn and grow. This gave me more time to digest the material I deemed important via my mind and body instead of separately focusing on each one for those two days. 

One could also switch between breaking down their Alon focus into mind, body and soul days for 2 weeks and then combine all three focuses every day for the next two weeks depending on what they want to accomplish. Or you could just choose to do either one, the possibilities are endless. The most important thing if you were to combine all three focuses each day for your alon focus is to make sure that you are following your level two task or at the very least the level one tasks so you are making consistent isolated growth in each the mind body and soul which will prove enormously valuable in the long run making us more capable no matter what it is we end up doing.

Example schedule

In the following paragraphs I will present a breakdown of my schedule that I will be following and the progress I make will be documented in order to prove its efficacy.

MBS Micro – Daily

Soul

• Upon waking up, the first item on our agenda is meditation and breath work. This practice allows us to become fully aware of our bodies, clear our minds, and connect with our souls. We then set our intentions for the day and mentally making a list of the tasks we aim to accomplish. The duration of this practice can range from 10 to 30 minutes, depending on our level of expertise and the time available.

• After our meditation we must complete our breath work. Take 30 deep breaths through the mouth as forcefully and quickly as possible and after exhaling on the 30th breath, hold your breath for as long as possible. When you need to breathe, take a deep breath and hold as long as you can. This should take 5 minutes. This is widely known as the wim hof breathing method and boost the immune system as well as helps us wake up.

Mind

• Following the meditation session, we prepare our minds for the day ahead by engaging in a mind game and reading 10 pages of a book.
• A free option for the mind game is to play Sudoku, chess, crossword puzzles, or engage in speed typing. Personally, I recommend using the “Impulse” app, which specializes in cognitive enhancement. This
  app offers daily games that target various cognitive skills such as math, memory, attention/focus, problem-solving, and even language. While this app requires a financial investment, it provides
  the most efficient means of individually improving all aspects of the mind, including memory, focus, logic, and visualization.
• Following the mind game, we dedicate time to reading 10 pages of a book.

Body

• The final task before commencing the day is to prepare our bodies. This involves three main parts: running, brief calisthenics, and stretching.
• For the running component, we engage in a warm-up lap around the block at a moderate speed, followed by a full-speed lap. This routine can be repeated 1-5 times, depending on our proficiency and available time.
• Next, we perform four bodyweight exercises: pull-ups, push-ups, squats, and a plank, either continuing until failure or maintaining each exercise for two minutes, depending on time constraints. When performing the first three exercises, we aim for 1-5 repetitions, spending 4-10 seconds on the lifting phase, 4-10 seconds at the top
  of the movement, and, most importantly, 4-10 seconds on the lowering phase. It’s crucial to maintain proper form to achieve optimal results and prevent injuries. Additionally, pay special attention to evenly distributing the load between your dominant and non-dominant sides to prevent muscle imbalances.
• Lastly, we conclude with a series of stretches targeting different muscle groups. If there are specific joints or areas causing discomfort or pain, appropriate exercises or stretches should be added or substituted to alleviate stress or strengthen the weak muscles contributing to the discomfort.

MBS Macro and Alon Focus – Weekly

Macro

For each mind body and soul day there will be one main task to complete that focuses on the cultivation of either the mind body or soul, depending on the day. As stated earlier, this will usually be an amplification of the daily task for the respective focus.

Alon focus

For my focus I chose music, specifically learning piano, bass, and guitar. About half way through I started taking vocal lessons as well.

Body day

The macro task on the body day is to go to the gym and workout using a routine that draws inspiration from world renowned bodybuilder Mike Mentzer’s workout routine. For the first day of the week I work the upper body and the second day is focused on the lower body. Each exercise consist of one set and occasionally and added set to hold the weight for as long as possible. For each rep we want to make sure we are using heavy weight and the we lift for 4 seconds, hold for four seconds, and lower for four seconds in order to maximize the efficiency of each rep. Then for the alon focus, I practice piano bass and guitar focusing on exercises that enhance speed and accuracy.

Mind day

On a mind day , my macro tasks are to read 30 pages of my book instead of ten, and to complete 15 extra impulse games focusing on the categories we are weakest in.

For my alon focus I learn something new that will help further my understanding on the subject. In my case, this would  mean either learning about music theory or a song that someone else made and analyzing its structure.

Soul day

The macro task on a soul day is to meditate for 30 minutes. This can be done with or without a guided meditation video. Personally, I started without any guidance and after 2 months I switched to using the gateway tapes. For my alon focus I practice improvising on the piano, guitar and bass.

rest/reflect/reset

On our final day, the day we rest/reflect/reset, we give ourselves the freedom to relax and partake in activities that don’t focus on growth. There are only two things on our schedule for this day. First, towards the end of the day, at some point, replay the past week back in your head and write down the things that you did the best and what you can do better. This will help us remember our triumphs as well as our failures, so that we can better learn and grow from them. The second part is to reset. This is the act of preparing yourself as well as your environment for a new week. This consists of planning our schedule for the following week as well as cleaning our room, house, and car, getting groceries, grooming, etc.