Wellness Wednesday Issue #2

The Assist Newsletter
January 11, 2023

Wellness Wednesday

“He who has health has hope; and he who has hope, has everything.” – Thomas Carlyle


Let’s Tackle Our Emotions Together


Emotions can be tough to wrangle, but with a little practice, you can learn to tame them like a rodeo champion.

Quick tips:

  1. Take a step back and a few deep breaths before reacting.
  2. Practice mindfulness, which is like training your brain to be the boss of your feelings instead of the other way around.
  3. Don’t forget the power of a good outlet — find something that helps you blow off steam, whether it’s talking to a friend or pounding out some push-ups.

Controlling your emotions isn’t just about being a stoic robot. It’s about having the ability to respond to situations in a healthy and productive way.

Trust us, your relationships (and stress levels) will thank you.

📝  Use this Check The Facts worksheet to help guide you.


Your 2023 HR Checklist to Retain Top Talent


Bonusly's 2023 HR Checklist to Retain Top Talent

Here is a handy checklist to plan and accomplish a successful 2023 with retention in mind! If you check these boxes off the list, it’s a good sign you’re taking care of your people, which will also reduce turnover, boost productivity, and lead to stronger business outcomes as a result.

Inside, you’ll find:

  • ✅ An interactive PDF that, yes, lets you literally check off boxes.
  • 💭 Reflection and planning prompts to align your people goals with overall business objectives.
  • 💚 Actionable tips to improve culture and engagement, recruitment and hiring, growth and development, performance and feedback, wellness, and recognition.
  • ⚒️ Over 10 new tools and resources you can use for free today.

Get the checklist today


Improve Your Quality of Sleep


Who knew that sleeping could be so complicated?

It seems like the perfect recipe for a good night’s rest should be simple: just close your eyes and wait for morning.

All sorts of factors can mess with our slumber, from stress and illness to diet and exercise habits. Even our sleeping and living conditions can play a role. And don’t even get us started on how work factors into it.

But fear not, there are still things you can do to improve your sleep quality, even if you’re not clocking in a full 8 hours every night:

  1. Reduce screen time — especially 30 minutes before bed.
  2. Consider taking CBD to help you fall asleep and stay asleep longer.
  3. If you can’t get out of your own head, listen to a sleep story or calming sounds to relax the mind. (Pro Tip: Calm and Headspace are 2 great apps that specialize in this.)
  4. Skip the 2 PM latte and try these caffeine-free alternatives.
  5. Daytime walking breaks can do wonders. Gets your steps in, absorb some Vitamin D, and step away from your screen.
🛌 Read more useful sleep tips here.
😴 Check out these fun facts you probably didn’t know about sleep.


Want to break bad habits in 2023? Start by building better ones.



We’re sure you’ve already set your goals for 2023 like the go-getter you are or at least started brainstorming them.

But many of the most impactful leaders know exactly what they need to accomplish before the day even starts. They set weekly goals to inch them towards their big annual goals.

And guess what?

They aren’t relying on their brain or scattered sticky notes to set those tasks. They have proper systems and tools.

Sunsama is the daily planner for busy professionals — helping you organize your tasks, meetings and emails all in one place.

Set weekly goals and plan a daily routine that allows you to become your ideal self this year.

Try it free today


Pssst…It’s Health Esteem Month


Welcome to Health Esteem Month, the annual celebration of feeling fabulous in your own skin! Whether you’re rocking your natural beauty or feeling fit and fierce, this is the time to embrace your unique health journey and show the world just how amazing you are.

Ditch the diet culture and focus on nourishing your body and mind, because the only way to truly be healthy is to feel good about yourself from the inside out.

Ideas on how you can celebrate this at work:

  • 🎁 Start a wellness challenge or offer a wellness gift.
  • ☀️ Encourage your team to get outside, stretch or do breathing exercises –better yet, take a day off.
  • ❓ Instead of asking “How’s it going?”, change your wording to “How are you feeling today?” or “What have you been doing outside of work lately?” to get a deeper answer.
  • 🎉 Share success stories. Encourage coworkers to share their own health and wellness journeys and successes, to inspire and motivate others.
  • 💚 Practice gratitude by asking your team to share what they are grateful for to open up or close a meeting.


Zen Out With Your Team


🧘‍♀️ Share this quick 10 minute video with your team for a midweek mental boost.


Our awesome partners help keep our content free 🥰


The Gist is a free must-subscribe newsletter that provides a refreshing female voice and perspective on sports.

Important, Not Important is the critically-acclaimed and “refreshingly snarky” newsletter that helps you think deeply and act decisively about the world’s make or break science news.

The Daily Upside helps you rethink your financial news diet and gives you crisp, unbiased business insights each morning for free.

Headspace is our go-to meditation and mindfulness app.


Latest Listings


🛑 Did you know today is Human Trafficking Awareness Day? Learn more about it here. Here are ways you can help now.

📜 Want to become a better storyteller? There are limited spots, so grab yours while you can for this masterclass! Use code ASSIST20 for 20% off.

🏪 The Assist Store: Check out our SMART Goals Template and browse our Etsy Store.

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