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Drop 004
Kris Crews
January 30, 2023
What's up legend?! Welcome to Drop 004 of the 1AND1 newsletter, your weekly dose of 1% Better. Here's what we've got for you this week ⬇️
Tips to enhance your meditation practice
Why getting enough sleep is important and how to get more
A daily money saving hack that's super easy
Creative date night ideas
At-home workout apps and skin care product picks
Some news guaranteed to make you smile
An inspiring story of triumph from one of our co-founders
And more..
Shall we? Let's dance.
1 Dose For Your Mind 🧠
Meditation can be tough, especially if you're having trouble staying focused. But don't worry, we've got you covered! Here's how to make meditation work for you:
Find a comfy spot: Choose a relaxing place to meditate, whether that's at home, a park, or the beach. Make sure to bring a blanket or pillow for extra comfort.
Loosen up: Do some stretches or loosen up your neck and shoulders to help you fully relax before meditating.
Choose a focus: Pick something to focus on, like your breath, and take deep breaths to calm your mind and body.
Calm your inner voice: If your thoughts start to wander, try reframing them and focus back on your meditation.
Try guided meditation: If you need help getting started, check out a guided meditation video or app.
💊 How To Take Your Dose:
This week, aim to meditate for 2-5 minutes 3 days a week. Write down how you feel after each session. Next week, try meditating more often, whether it's in the morning, night, or both. Remember, it's okay to start small! Your meditations don't need to be long, just enough to help you feel relaxed.
For more information on guided meditation, check out our article "What Is Guided Meditation, and Is It Right For You?"
1 Dose For Your Body 💪
Want to say goodbye to restless nights and hello to sweet dreams? By incorporating a bedtime routine into your evening, you'll improve your sleep quality and feel refreshed in the morning.
Here are some tips to help you get started:
Turn off the electronics - Keep your phone, tablet, and laptop out of the bedroom at least 30 minutes to an hour before bedtime. The blue light from these devices can interfere with your sleep and make it harder to fall asleep.
Set a sleep schedule - Try to go to bed and wake up at the same time every day. This will help regulate your body's natural sleep-wake cycle.
Sip on some tea - Drink a warm cup of herbal tea like chamomile or valerian root tea before bed. These teas contain compounds that help relieve stress and promote calmness.
Take a warm shower - A relaxing shower before bed can help you unwind and prepare for a good night's sleep.
Write it out - Journaling can be a great way to reflect on your day and release any thoughts that might be keeping you up at night.
Lighten up your dinner - Opt for a lighter dinner to avoid feeling overly full or uncomfortable before bed.
Try essential oils - Aromatherapy with essential oils like lavender or eucalyptus can create a relaxing atmosphere and improve sleep.
Stretch it out - Stretching before bed can help release tension and relax your muscles.
💊 How To Take Your Dose:
Try going to bed at the same time every night this week, even if you don't get good sleep. Let's get you in a rhythm. Take note of how your body feels and how much energy you have throughout the week once you do this.
For more sleep tips, see our article on Bedtime Habits Worth Adopting to Sleep Better.
1 Dose For Your Wallet 💵
Looking to stack up some bread? (Yeah, me too.) Did you know that even just saving a few dollars a day can add up to a substantial amount by the end of the year? Let’s break it down:
$5/day: You'll end up with a grand total of $1,825 at the end of the year!
$10/day: That's a whopping $3,650 saved!
$15/day: Imagine having $5,475 by the end of the year. Not too shabby, right?
$20/day: Get ready to see your savings reach $7,300 by the end of the year!
💊 How To Take Your Dose:
It's time to start putting your money where your mouth is! Choose one of these options this week and stick to it until the end of February. And if you need to adjust your savings amount, no worries, just do what feels comfortable for you and your wallet. Let's see how much you can save by the end of the month with your newfound money move.
1 Dose For Your Relationships ❤️
Thinking of some date night ideas? We've got a couple of them we think you might enjoy (These can be for both romantic and platonic dates btw)
Take a day trip somewhere: Hop in your car and go for a drive somewhere that you'll both enjoy. See what restaurants you can try or any fun activities you can do while there. Or just relax in the company of each other, too!
Take a cooking class: Cooking classes are the best. Groupon and other sites have great deals and exciting nights to try (i.e., sushi making, pasta making, etc.)
See a drive-in movie/have a themed movie night: Grab your favorite snacks and hop in your car to catch a flick, all while still being comfy/cozy. Or if you don't want to go to the drive-in, stay home and choose a theme for your movie. Whatever the movie is, choose food to match. For example, if you're watching Soul Food, order some soul food, or if you're watching Cloudy with a Chance of Meatballs, have some spaghetti. You get the point!
Paint and Sip: Find a paint and sip near you to go to, or do it inside too. Run to the store to grab your favorite wine and a bottle or two of paint supplies and start creating!
💊 How To Take Your Dose:
Try only one of these options for your next date night. After you and your friend or partner try one, write down your experience in your journal and how it made you feel!
Real Stories From Real People 📝
"I Almost Ended It All, and I'm Glad I Didn't"
"Your life will go in the direction of your strongest thought. This is a concept I didn't quite understand until I was forced to. I've talked about my story on a few podcasts and on some other public forums - a story that I personally was afraid to talk about or share with anyone until around 2016. This picture of me is around the age where I almost took my own life. I didn't fit in, I was depressed, and thought that being a nerd/different was a bad thing. I didn't want to deal with the pain anymore, and I wanted to end it in the way that I saw someone else in my life end it. A voice in my head stopped me, and propelled me in a different direction. Shortly after that, I became obsessed with my own self improvement, and the power of the mind and body uniting. At that time, the direction of my strongest thought was "Let's end it all. No one will ever like you." Now, the direction of my strongest thought is of an unfathomable existence - an existence where I'm able to give and help others while always pouring into myself and becoming the best that I can be. My strongest thought is of endless abundance for me and everyone around me.
Become obsessed with taking control of your thoughts and your emotions - The good and the bad. Use them to your advantage. Mold them and understand them. When the bad ones leave, let the good ones stay - and let those lead the way."
***If you'd like to be featured in our Real Stories From Real People section, fill out this form. You could end up in one of our weekly drops and inspire thousands of readers with your story!
Good News Only 🤗
A Delta flight crew member comforts an extremely anxious passenger mid-flight, reassuring her that she'd be just fine ✈️
A mom and her son, Carolyn and Immanuel Patton, graduate together from college, fulfilling an 18-year promise they made to each other 🎓🗞
10 US States have now banned cosmetic animal testing. These states include Virginia, California, Louisiana, New Jersey, New York, Maine, Hawaii, Nevada, Illinois, and Maryland 💙
1AND1 Picks 🤝
Here are this week's picks! Discover this highly-rated, comfortable pillow, our expert's favorite skincare products for acne, and top-rated fitness apps to use from the comfort of your own home.
Minaa's Minute 💁🏾♀️⏰
Meet Minaa B., 1AND1's Chief Behavioral Officer and licensed therapist. She's also a wellness coach and speaker who teaches people how to cultivate self-care through boundaries and community care. Each week, Minaa shares an actionable tip in "Minaa's Minute" — check it out below!
Stress can have a negative impact on your mental health when it is not treated. For this week, spend one minute writing down areas in your life where you need to set boundaries to make room for peace in your life.
This Week On The Podcast 🎙
Last week for Season 2: Episode 39, Danny interviewed clinical psychologist, teacher, speaker, writer, and Founder of Decolonizing Therapy, Dr. Jennifer Mullan - also known as "The Rage Doctor." Dr. Mullan joined Danny to discuss all things related to rage as well as how the intersectionalities of history, race, and oppression play a role in the mental well-being of people today. This episode is incredible. I hope you find some time to listen!
Listen on Spotify | Listen on Apple Podcasts *New episodes drop every Wednesday*
Join the 220+ 5-Star reviews on Apple Podcasts and leave a review.
That's it for Drop 004. Please rate our newsletter below and send us some thoughts on how we can be 1% better, too! Remember — 1 Step At A Time, 1 Day At A Time, 1% Better, Together. ☝️👆
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