Daily goals: - 9 hours of sleep ✅ - No screen before 08.00 am✅ - No screen after 20.00 pm✅ - No scrolling on social media ✅ - Less than 1 hour of phone time❌ - Meditation for 10 minutes ❌ - Visualisation for 5 minutes ❌ - Listen to podcast for 15 minutes✅ - Deep breath work❌ - Drink at least 2 litres of water ✅ - Cold/warm shower✅ - Journaling ✅ - Pray ✅ - Eat healthy ✅ - Foam rolling for 10-15 minutes ✅ - Stretching/mobility for at least 20 minutes ❌ - Stop complaining ✅ - Read for 20 minutes ❌ - Football training✅ - Workout/ball mastery/wall work❌ 13/20=65% Quote: “Failure is not your enemy, fear is.” - Stay strong!

Normally when I make these posts, I try to write the whole day, goal settings and the quote. But I figured out I took to much of my time, so I decided to do what most people do in the school days. Where I only write the daily goals and quote. I hope that’s okay with all of you, as I find that more easily to fit in my time. so this was yesterday. - 9 hours of sleep ✅ - No scrolling on social media ✅ - No screen before 08.00 am✅ - No screen after 20.00 pm✅ - Under 1 hour phone time❌ - Football training✅ - 2 litres of water ✅ - Warm or cold shower ✅ - quick pray before sleep✅ - At least 20 minutes of stretching/mobility ❌ - 10-15 minutes of foam rolling ❌ - Journaling ✅ - Write daily goals down❌ - Listen to podcast for at least 15 minutes ✅ - Meditation for at least 10 minutes ❌ - Visualisation for at least 5 minutes ❌ - Don’t compare to others than you ❌ - Eat healthy ✅ - Deep breath work❌ - Don’t complain❌ 11/20=55% Quote: “Don’t rush to do what everyone else is doing.”-

25/8-24 (2 days late) I woke up at around 07.50 am, and ate breakfast that was oatmeal with milk, banana, some of that raw-bite, chia seeds and some walnuts. To the side I also had 2 dates. Afterwards I meditated for 10 minutes and did some homework, and chilled. Then I listened to a podcast with David Goggins, 13 minutes, before analysing some mental mastery, in a duration of 40 minutes. Then I did some ball mastery, juggling and during some drills, with a size 1 ball. That was 35 minutes. Then I ate lunch, where I got 2 pieces of bread. The first with pesto, lettuce, egg, sesame seeds and a bit of salmon. And the other one I tried something new, and very Scandinavian😂 the breed had lettuce, some sort of tuna salad, topped with sesame seeds. Aside I also had a piece of “stone-age-bread”, carrot sticks with hummus and 5 almonds. Then I analysed 35 minutes of the beginning of yesterdays match, with Barca V Bilbao. I focused on Pedri, that plays in my position. Then I went to individual training session, where I focused on technique, and the session was 70 minutes. Afterwards I got home, chilled and ate some yogurt (specialised with protein), with banana, raw-bite and some walnuts. Then I took a quick cold shower, following by foam rolling in 15 minutes, before dinner. Dinner was pasta with pesto, and some almonds and 2 dates to dessert. Then I meditated for 20 minutes and did breath work in 20 minutes. Then I journaled for 20 minutes, before getting ready for sleep. I felt nice and relaxed trough out how the day went, and was very happy. Checklist: - 9 hours of sleep ✅ - No screen after 20.00 pm✅ - No screen before 1 hour after I woke up✅ - No scrolling on social media ✅ - Phone time under 1,5 hours ❌ - Meditation for at least 15 minutes ✅ - Breath work✅ - Ball mastery or workout ✅ - Stretch or mobility for at least 20 minutes ❌ - Listen to at least 15 minutes of podcast❌ (13 minutes😅) - Journaling✅ - Cold shower ✅ - Drink at least 2 litres of water✅ - Read in 20 minutes ❌ - 2 football training sessions❌ (X1) - Foam rolling for 10-20 minutes ✅ - Analyse for a minimum of 20 minutes ✅

I have seen many athletes, making these bowl to lunch, and as I today just had a match and I had many nice ingredients, I decided to try and make one. And I can say that it was delicious! 🤤 absolutely the best lunch I have ever ate, and it’s filled with good vitamins, carbohydrates, and healthy fats. This was the ingredients: - rice - Salmon - avocado - Egg - Rucculla/lettuce - Grated carrot - Top of with sesame seeds and pumpkin seeds It’s very… Easy to make Delicious Healthy Filled with natural food Try to make it, and you will get surprised of how good it is!

15/8-24 (Writing this the day after) I woke up around at 06.40 and ate breakfast that this time was oatmeal with milk, chia seeds, raisins and honey on. Then I prepared everything for school before going to school. School finished at 13.40, but got home at around 13.55. I toke a snack that was a banana, a glass with oatmeal, chia seeds, milk and raisins, and some dates and almonds aside. I chilled before heading to a extra technical training, that was around 50 minutes and when I was done, I saw some of my friends, warming up to theirs training, that is the same academy I have been talking to lately. And out of nothing, the trainer asked me if I wanted to join, and I of course said yes. It was a good training session, we’re there was focus on physical and small sided. The training session was 1 hour and 25 minutes long. After the training, I walked and talked with my friends before going home. And when I got home I told a nice cold shower, before dinner. Dinner was a big potato with pesto on, chops, and some nice salad aside. Afterwards I did 15 minutes of foam rolling, before getting ready for sleeping, and then did 20 minutes of journaling and the swim Hof breathing exercise before sleeping. I was happy and relaxed throughout the day, but also a bit tired and I know I should have done better in my habits. Todays checklist: - 9 hours < of sleep✅ - 10 minutes of meditation ❌ - 5 minutes of visualisation ❌ - Analyse for at least 15 minutes ❌ - Warm or cold shower✅ - Journaling✅ - Wim Hof breathing exercise✅ - Football training✅ - Stretch or mobility for at least 20 minutes ❌ - 10-15 minutes of foam rolling✅ - No screen before 08.00 am✅ - No screen after 20.00 pm✅ - Drink at least 2 l. Of water ✅ - Eat healthy ✅ - At least 20 minutes of reading ❌ - No scrolling on social media ✅ - >1.5 hours of phone time ✅ 13/17 Todays quote: “it all comes when least expected”