Wellness Wednesday Issue #19

The Assist Newsletter
May 10, 2023
Wellness Wednesday

“When the heart is at ease, the body is healthy.”

— Chinese proverb


Breaking the Self-Sabotage Cycle


Ah, self-sabotage, that sneaky little devil that loves to creep up and ruin our chances of success. It’s like having a tiny version of ourselves sitting on our shoulder, whispering sweet nothings of doubt and fear into our ears. And before we know it, we’ve talked ourselves out of pursuing our dreams, taking risks, or even just trying something new.

Why do we self-sabotage?

As humans, we have a natural tendency towards self-preservation. Our brains are wired to keep us safe and avoid potential threats. But sometimes, this self-protection mechanism can turn against us, leading to self-sabotaging behaviors.

According to research, self-sabotage often stems from a fear of failure or a fear of success. These fears can be rooted in past experiences, childhood trauma, or cultural conditioning. For example, if someone grew up in an environment where success was not celebrated or was even punished, they may internalize the belief that success is scary or unattainable.

Self-sabotage can also be a form of self-punishment. When we feel guilty or ashamed about something, we may engage in behaviors that sabotage our chances of success as a way to punish ourselves. This can be a vicious cycle, as the self-sabotaging behaviors only serve to reinforce feelings of guilt and shame.

Low self-esteem can also play a role in self-sabotage. When we don’t believe in ourselves, we may engage in behaviors that confirm our negative beliefs. For example, if we don’t believe we’re capable of achieving our goals, we may procrastinate or give up before even trying.

How do we break the self-sabotage cycle?

😌 Practice self-compassion: Instead of beating yourself up for not meeting your goals, acknowledge your efforts and focus on what you can learn from your experiences. Nobody’s perfect and it’s okay to make mistakes.

🤔 Reframe your thinking: Instead of viewing challenges as obstacles, view them as opportunities for growth and learning. Embrace a growth mindset and focus on progress rather than perfectionism. CBT techniques can help you identify negative thought patterns and replace them with more positive ones.

🥰 Surround yourself with positive influences: Seek out supportive friends, mentors, or therapists who can encourage and guide you. Having someone to turn to for encouragement and guidance can make all the difference.

🔎 Identify your triggers: Pay attention to the situations or thought patterns that tend to lead to self-sabotage. Once you’ve identified them, come up with a plan for how to handle them when they arise.

🎬 Take action: This may involve setting realistic goals, creating a plan of action, and holding yourself accountable. Remember that change doesn’t happen overnight, but every small step counts towards progress.


Slay Stress & Sleep Like Royalty



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“Revenge Sleep”: A Late-Night Phenomenon


We all know that sleep is important for our physical and mental health, but sometimes it feels like there just aren’t enough hours in the day to get everything done.That’s where revenge sleep comes in — the act of staying up late to make up for lost time during the day.

It can be anything from binge-watching Netflix until 2am, scrolling through social media for hours, or finishing up work that should have been done during the day.

Most of the time, we expereince revenge

We convince ourselves that these activities are worth sacrificing our sleep, but in reality, they’re just robbing us of our health and well-being.

If you’re nodding along with this and admitting that you’re a revenge sleeper, consider crafting a bedtime routine that you can actually follow to get the much needed sleep your body deserves.

Here are other suggestions to help you combat revenge sleep:

Wind down with a relaxing activity: Try reading a book, taking a bath or journaling instead of doom scrolling through social media or watching tv (blue light emitted by electronic devices can disrupt our sleep patterns).

Practice good sleep hygiene: This includes things like keeping your bedroom cool and dark, using a comfortable mattress and pillows, and avoiding caffeine and alcohol before bed.

Get outside during the day: Exposure to natural light during the day can help to regulate your body’s sleep-wake cycle, making it easier to fall asleep at night. Try to spend time outside during the day, even if it’s just for a short walk.

Try guided imagery: Guided imagery involves imagining a peaceful scene or environment, which can help to promote relaxation and reduce stress.

Talk to a therapist: If you’re struggling with revenge sleep or other sleep problems, talking to a therapist can be helpful. They can provide support and guidance, and can help you develop a personalized plan for improving sleep.


Don’t start from scratch — use a template


Miro free templates

Are you tired of staring at a blank canvas when it comes to your team’s collaboration and brainstorming?

Look no further than Miro!

With a wide variety of templates, you’ll have everything you need to jumpstart your next project. From mind maps to team meeting agenda templates, Miro has it all. Plus, its intuitive interface makes it easy for even the most technologically challenged team members to use.

Some of our fave templates:

See all of Miro’s free templates

Make sure you sign up with your work email.


It’s time to talk about the “b” word


Budgeting! 🤑

Whether you’re saving up for a big purchase, paying off debt, or just trying to get a handle on your finances, building an effective monthly budget is key. So, let’s dive in with some step-by-step tips and tools to help you get started:

Step 1: Assess your current financial situation

Take a look at your income, expenses, and any debts you may have. Knowing exactly where you stand financially is the first step to creating an effective budget.

Step 2: Determine your financial goals

What do you want to achieve with your budget? Maybe you want to save for a down payment on a house or pay off your credit card debt. Setting clear financial goals will help keep you motivated and on track.

Step 3: Categorize your expenses

Break down your expenses into categories such as housing, utilities, transportation, food, entertainment, and so on. This will help you get a clear picture of where your money is going each month.

Step 4: Create a budget

Based on your financial goals and expenses, create a budget that works for you. Allocate your income to each category and be sure to leave some wiggle room for unexpected expenses.

Step 5: Use budgeting tools

There are plenty of budgeting tools available to help you stay on track. Apps like Mint, YNAB, and PocketGuard can help you track your spending, set financial goals, and stick to your budget.

Best practices:

Be realistic with your budget. Don’t set yourself up for failure by creating a budget that’s too strict.

Review your budget regularly to ensure you’re staying on track.

Look for ways to cut back on expenses, such as eating out less or canceling unnecessary subscriptions.

Consider setting up automatic savings contributions to make saving easier.

Budgeting can feel overwhelming at first, but by following these steps and using the right tools, you can take control of your finances and achieve your financial goals.


Team Challenge: 30 Days of Self-Care


Dare your team to do this 👉 30 Day Self-Care Challenge.


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🙏 Expressing gratitude in the workplace is essential to building a strong culture.

🤗 Want to improve mental health at work? Check out this guide.

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