Drop 062 Preview ⬇️

• Box Breathing: When and how to use the technique 🧘‍♀️

• Cold Plunging For Beginners: Embrace the chill 🧊

• Budgeting Simplified: Take control of your finances 💰

• How To Know When You're Dealing With A Narcissist 🚩

Ready to level up your wellness game? Let's dive in and explore some practical tips to help you become 1% Better, Together!

Box Breathing: Your Secret Weapon For Calm

In moments of stress or anxiety, a simple breathing technique can be your key to regaining mental clarity and balance. Box breathing, also known as square breathing, is a powerful tool used by everyone from U.S. Navy SEALs to yogis.

The Power of Four: Box breathing involves inhaling, holding, exhaling, and holding again, each for a count of four. This rhythm helps to calm the nervous system and reduce stress.

Anytime, Anywhere: The beauty of box breathing is that it can be practiced anywhere, anytime, without any special equipment.

💊 How To Take Your Dose:

Find a quiet space and sit comfortably. Inhale through your nose for a count of four, hold your breath for four, exhale through your mouth for four, and hold again for four. Repeat this cycle for at least four rounds, or until you feel a sense of calm wash over you.

Set a SMART goal: Practice box breathing for 5 minutes each day this week, especially during moments of stress. Notice how it impacts your overall sense of well-being.

Cold Plunging For Beginners: Embrace The Chill

Cold water immersion, or cold plunging, has gained popularity for its potential health benefits. From boosting the immune system to improving circulation and mental resilience, taking the plunge might be worth the initial shock.

Start Gradually: If you're new to cold plunging, start with a cold shower, gradually decreasing the temperature over time.

Listen to Your Body: While some discomfort is normal, listen to your body and exit the water if you experience any concerning symptoms.

💊 How To Take Your Dose:

Begin with a 30-second cold shower at the end of your regular shower. Each day, increase the duration by 10 seconds until you reach 2 minutes.

Set a SMART goal: Commit to a 2-minute cold shower every day for a week. Keep a journal to track any changes in your energy levels, mood, or overall well-being. Remember, the 1AND1 App can help you track your progress and form lasting habits.

Budgeting Simplified: Take Control Of Your Finances

Creating and sticking to a budget doesn't have to be complicated. By simplifying the process and focusing on the essentials, you can take control of your finances and work towards your financial goals.

The 50/30/20 Rule: Allocate 50% of your income to needs, 30% to wants, and 20% to savings and debt repayment.

Track Your Spending: Use a budgeting app or spreadsheet to monitor your expenses and identify areas where you can cut back.

💊 How To Take Your Dose:

Review your expenses from the past month and categorize them according to the 50/30/20 rule. Identify any areas where you can reduce spending or redirect funds towards savings or debt repayment.

Set a SMART goal: Stick to your simplified budget for the next month and reassess your progress at the end of the month. Remember, small changes can add up to significant results over time.

How To Know When You’re Dealing With A Narcissist

Navigating relationships with narcissistic individuals can be emotionally draining and challenging. By recognizing the signs and setting clear boundaries, you can protect your own well-being and maintain healthier relationships.

Key Signs: Narcissists often have an inflated sense of self-importance, a lack of empathy, and a constant need for admiration.

Set Boundaries: Clearly communicate your boundaries and stick to them, even if the narcissist tries to push back or manipulate the situation.

💊 How To Take Your Dose:

Reflect on your relationships and identify any patterns or behaviors that may indicate narcissistic tendencies. If you recognize these signs in someone close to you, consider setting clear boundaries and prioritizing your own emotional well-being.

Set a SMART goal: Have an open and honest conversation with a trusted friend or therapist about your experiences and develop a plan to maintain healthy relationships moving forward.

Remember, wellness is a journey, not a destination. By taking small, consistent steps towards a better you, you're already on the path to success. Stay curious, stay committed, and keep striving for that 1% improvement each day. You got this!

That's a wrap for Drop 062! We'll see you on Friday for some "Extra Sauce." 😏🍝 Remember — 1 Step At A Time, 1 Day At A Time, 1% Better Together. ☝️👆

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Building good habits is the key to life, and our app makes it easy with cutting-edge habit-tracking technology, personalized goal-setting, and expert-driven content. With 1AND1, you can commit to one habit at a time and be 1% better each day, propelling yourself toward success in your wellness journey. Download the app for free today, and join the 1000+ satisfied users who are already transforming their mental health and wellness through the power of habit-building. If you love it, let us know, or leave a review in the App Store. We made this for you, and would love to hear from you.

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