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Drop 005
Kris Crews
February 06, 2023
How you livin', how you feeling?! Welcome to Drop 005 of the 1AND1 newsletter, your weekly dose of 1% Better. Here's what we've got for you this week ⬇️
Playlists to help relax a stressed mind
Stretches to get you feeling ready for the day
Tips on how to make sure you have some extra coin in case of emergencies
Books and sweet messages to read with your partner to improve your relationship
Our product picks of the week
...And much more. Let's get it!
1 Dose For Your Mind 🧠
Need some sounds to help you relax? Check out these popular Spotify playlists to relax your mind.
Lo-Fi Beats: Try this Lo-Fi beats playlist during your working hours or when you're sitting around doing nothing. These beats are designed to make you feel relaxed and calm some of that internal chaos.
Relax & Unwind: The name says it all. Try this playlist when taking a walk, cleaning, or cooking.
Chill AF: This playlist is a gentle vibe. Listen to this when you need to a second to wind down and let go, or if you just want some background music for reflecting or brainstorming.
The Most Relaxing Playlist in the World: This playlist might really be the most relaxing playlist in the world! It's full of gems to help you feel more relaxed and find some peace and grounding.
Calming Acoustic: This acoustic playlist will melt your stress away with light sounds and airy guitars.
💊 How To Take Your Dose:
Try listening to one of these playlists in the morning, while you work or when you're winding down for the evening. Challenge yourself to listen to one of these for at least 5 minutes during your regular routine. Take note of how you feel during, and afterward.
1 Dose For Your Body 💪
Body feeling stiff first thing in the morning? If the answer is yes, then we've got some good stretches for you to try:
Spinal Twist: Lie on your back, raise one knee and gently roll to the opposite side. Hold for 15-20 seconds.
Upper Back Stretch: Sit with feet flat on the floor, interlock your fingers and reach forward. Hold for 15-20 seconds.
Neck Stretch: Relax and move left ear to left shoulder and right ear to right shoulder. Hold for 15-20 seconds.
Cobra Stretch: Lie on your stomach, place hands flat under shoulders, and raise head and chest. Hold for 15-20 seconds.
Side Stretch: Stand with feet hip-width apart, clasp hands overhead and lean body to one side. Repeat on the other side. Hold for 10-15 seconds.
💊 How To Take Your Dose:
Do these stretches every day for a week, first thing in the morning. Feel free to add more stretches to release extra tension!
1 Dose For Your Wallet 💵
Do you have an emergency fund? Here are some tips to help with starting one, or for maintaining the one that you already have.
Start Your Budget: Create a budget for yourself to identify areas where you can save more effectively.
Set a Goal: Determine what you're saving for and set a specific goal and target amount to work toward. Use this goal as your motivation.
Direct Deposit: Set up a direct deposit from your paycheck into your checking and savings accounts, or use a split deposit to allocate money specifically to your emergency fund.
Save Unexpected Funds: If you receive unexpected funds, set aside a portion of it to add to your emergency fund.
Keep Saving: Even if you've reached your goal, don't stop there. Keep saving and growing your emergency fund for added financial security.
💊 How To Take Your Dose:
This week, start your emergency fund journey. Every little bit helps, so don't be discouraged if you can only contribute a few dollars at first. The important thing is to start saving and grow your emergency fund over time.
1 Dose For Your Relationships ❤️
Ready to deepen your connection with your partner? Check out these must-read books for couples!
The Five Love Languages by Gary Chapman: Learn about the five love languages and discover what yours and your partner's are. It's a great way to understand each other better.
Reigniting the Spark by Dr. Bruce Chalmer: Struggling with intimacy? This book will help you improve communication, build intimacy, and strengthen your relationship.
Maybe You Should Talk to Someone by Lori Gottlieb: Get insights on how therapy can help you and your partner work through your problems together and grow stronger as a couple.
Mindful Relationship Habits by S.J. Scott and Barrie Davenport: Discover how mindfulness can help you build positive habits in your relationship and make it a priority.
💊 How To Take Your Dose:
Take action with your partner and choose a book from this list to read together. Set a schedule for reading and make sure to carve out time to discuss your thoughts and feelings. Reading and growing together will strengthen your bond and bring you closer.
Real Stories From Real People 📝
Muhammad's Touching Note About Grief, and How He's Choosing To Honor His Mother.
"Grief is a strong emotion, one that you only feel once you lose a loved one. My first encounter with grief happened in February 2022 when I lost my mother. The first person to leave was the person who loved me the most, and who I loved the most. At first it felt unreal, like a horrible nightmare.
But it was real, and that became apparent when days, weeks, months passed and I didn’t hear from my mother again. True grief started then, and everyday I would think of her and cry uncontrollably because I missed her so much. Whenever I felt joy, I would want to share it with her but I couldn’t. Joy would turn to sorrow. I read articles and books, and watched YouTube videos on coping with grief. That helped, because somewhere along the way I learned that the path to healing starts with acceptance of what’s happened.
And so I accepted it. I accepted she is never coming back. I accepted I will never see her again. Never hug her again. Never be in the same space with her and feel her warmth. As painful as it was to do, it was important, and I did it. And that was it. Now I look to the future. I seek comfort in the fact that I will reunite with my mother again in the afterlife, if there is an afterlife, as I believe there is one.
Also, I have decided that I will put my grief to use. I will honor my mother by embodying some of her most noble traits. Her kind nature, her indiscriminate desire to help whoever needed it, her community service, her connecting with people from all walks of life at the deepest most human level, her staying connected with friends and family around the world to ensure they were doing okay. That was my mother. She embodied all that is good. And if I can be a fraction of the person she was, I know she will be proud of me and welcome me with open arms when I meet her next."
***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 🤗
High school engineering teacher Jeff Wilkins, designed, sized, and made a 3D print of a prosthetic hand for student Sergio Peralta. Sergio was nervous to start high school and would hide his hand, which wasn't fully formed. ❤️
For the first time in Cook Children's Medical Center's 105-year history, a medical team of more than 2 dozen medical professionals, separated conjoined twins in an 11-hour surgery. 🤯
Farmer & US Air Force veteran Hody Childress left a lasting legacy of compassion. For years, he took care of people's prescriptions, giving $100 a month to a pharmacist for those in need. Now, a fund has been established in his honor to continue his mission of helping more people afford their medicine. 🤝
1AND1 Picks 🤝
Get ready to boost your wellness routine with our top picks of the week! Discover the best natural deodorants for your workouts, the headband that helps you meditate, and the best running gear for men and women.
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!
Music can be a great way to calm the nervous system when the body is experiencing stress. For this week create a playlist of calming songs that you can quickly go to when feeling stressed, anxious, or need to disconnect for a minute to recenter yourself.
This Week On The Podcast 🎙
Last week for Season 2: Episode 35, Danny is joined by his producer Sam Davidson to answer a few questions from OTC listeners!
As they work through these six questions from the Off the Cuff community, they talk about everything from friendships and imposter syndrome, to resentment and romantic relationships...and even learn more about each other in the process.
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 005. 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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