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- Drop 70: How To Stress Less, Move More & Spend Wisely
Drop 70: How To Stress Less, Move More & Spend Wisely
PLUS: Quick tips for a better sex life
Thomas Drew
May 06, 2024
Drop 070 Preview ⬇️
Mindfulness-Based Stress Reduction: Your Cheat Sheet 🧘♀️
Stretching: The Age-Defying Habit You Need 🙆♂️
Lifestyle Creep: What It Is and How to Avoid It 💸
Better Sex Life: Exercises and Tips 💏
Happy Monday, fam. Let’s get into it!!
Mindfulness-Based Stress Reduction: Your Implementation Cheat Sheet
Mindfulness-Based Stress Reduction (MBSR) is a powerful technique that combines mindfulness meditation, body awareness, and yoga to help you manage stress and improve overall well-being. Here's how you can apply MBSR principles in your daily life without breaking the bank:
Practice Mindful Breathing: Take 5-10 minutes each day to focus on your breath, observing the sensations of inhaling and exhaling without judgment.
Body Scan Meditation: Lie down and systematically bring awareness to each part of your body, from your toes to your head, noticing any sensations or tension.
Mindful Movement: Incorporate gentle yoga or stretching into your routine, focusing on your breath and bodily sensations as you move.
Informal Mindfulness: Bring mindfulness to everyday activities like eating, walking, or doing chores, fully engaging your senses and staying present in the moment.
💊 How To Take Your Dose:
Start with just 5-10 minutes of mindfulness practice per day, gradually increasing the duration as you build the habit. Choose one or two MBSR techniques to focus on each week, and track your progress using the 1AND1 App.
Set a SMART Goal: Commit to practicing MBSR for at least 10 minutes daily for the next 30 days, and notice the impact on your stress levels and overall well-being.
Stretching: The Age-Defying Habit You Need
As we age, our muscles naturally lose flexibility and elasticity, leading to stiffness, decreased range of motion, and a higher risk of injury. Incorporating daily stretching into your routine can help counteract these effects and provide numerous benefits:
Improved Flexibility: Regular stretching helps maintain and improve your flexibility, making everyday movements easier and more comfortable.
Better Posture: Stretching can help alleviate muscle imbalances that contribute to poor posture, reducing strain on your joints and spine.
Reduced Risk of Injury: Flexible muscles are less prone to tears and strains, protecting you from common age-related injuries.
Enhanced Circulation: Stretching increases blood flow to your muscles, promoting better circulation and faster recovery from exercise.
💊 How To Take Your Dose:
Set a daily reminder in the 1AND1 App to stretch for at least 10 minutes, either first thing in the morning or before bed. Focus on major muscle groups like your legs, hips, back, and shoulders. Hold each stretch for 15-30 seconds, breathing deeply and avoiding bouncing or forcing the movement.
Set a SMART Goal: Commit to stretching for at least 10 minutes every day for the next 2 weeks, and notice the improvement in your flexibility and overall feeling of well-being.
Lifestyle Creep: What It Is and How to Avoid It
Lifestyle creep, also known as lifestyle inflation, occurs when your spending habits increase along with your income, often without conscious awareness. This can prevent you from achieving long-term financial goals like saving for retirement or building an emergency fund. Here's how to recognize and avoid lifestyle creep:
Track Your Spending: Use a budgeting app or spreadsheet to monitor your expenses and identify areas where your spending has increased unnecessarily.
Set Financial Goals: Establish clear, specific financial goals and prioritize them over short-term lifestyle upgrades.
Automate Your Savings: Set up automatic transfers to your savings and investment accounts each time you receive a paycheck, ensuring that you prioritize your financial future.
Practice Mindful Spending: Before making a purchase, ask yourself whether it aligns with your values and long-term goals, and consider alternatives like buying used or delaying the purchase.
💊 How To Take Your Dose:
Review your spending habits from the past few months and identify any areas of lifestyle creep. Set a specific financial goal, such as saving an additional 10% of your income, and create a plan to achieve it by adjusting your spending and automating your savings.
Set a SMART Goal: Commit to tracking your expenses and sticking to your new budget for the next 3 months, and celebrate your progress towards your financial goals.
Better Sex Life: Exercises and Tips
A fulfilling sex life is an essential component of overall well-being and relationship satisfaction. Here are some exercises and tips to help you enhance your sexual experiences:
Kegel Exercises: Strengthen your pelvic floor muscles with daily Kegel exercises, which can lead to improved sexual sensation, arousal, and orgasms.
Couples Yoga: Practice intimate yoga poses with your partner to build trust, improve communication, and increase physical and emotional connection.
Sensate Focus: Engage in sensual, non-sexual touching with your partner to explore and appreciate each other's bodies without the pressure of performance.
Open Communication: Have honest, vulnerable conversations with your partner about your desires, boundaries, and any concerns or challenges you're facing in your sex life.
💊 How To Take Your Dose:
Choose one exercise or tip to focus on each week, and set aside dedicated time to practice with your partner. Try using the 1AND1 App to track your progress and reflect on any improvements in your sexual satisfaction and intimacy.
Set a SMART Goal: Commit to incorporating one new exercise or tip into your sex life each month, and have regular check-ins with your partner to discuss your experiences and adjust your approach as needed.
Remember, these small, consistent efforts add up! Stay curious, stay disciplined, and keep striving for that 1% improvement each day.
That's a wrap for Drop 070! 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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