Wellness Wednesday Issue #56

The Assist Newsletter
January 24, 2024
Wellness Wednesday

“The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.” – Deepak Chopra


4 Secrets to Slash Monthly Subscriptions


As subscription services and memberships increasingly eat up larger chunks of paychecks, it’s time to cut down on those auto-payments deducted monthly.

With a few adjustments, you can maintain access to truly beloved services while regaining control of your cash flow.

Follow these 6 proven techniques to consciously reduce subscriptions and recurring expenses:

#1 – Map Your Memberships

Logging in to track down forgotten subscriptions feels akin to discovering long-lost treasures buried away in the far corners of closets.

Use a subscription tracker to help you sort through credit card statements, online banking transaction histories and inboxes to unearth all monthly memberships.

Expired free trials with sneaky auto-renewals, unused streaming services, abandoned monthly boxes of goods, gyms not visited since the Obama administration – expose it all.

Tracking every subscription in one place makes it easy to spot waste.

#2 – Rank by Joy Per Dollar

Now examine that exposed list and discern where true value exists — which subscriptions bring you peak joy versus those lukewarm services coasting by out of habit?

Calculate the cost for year-round access, then quantify tangible benefits realized.

The happiness-per-dollar metric spotlight the keepers versus time to cut the cable cord. And necessity trumps luxury in crunch times.

#3 – Slash and Shave

With lackluster services flagged, start culling cancellations. Even better, use a service that calls up customer retention departments to haggle discounts.

Threaten departures unless costs get cut and also research promotional competitor pricing to pit brands against one another and score better rates.

Retained services should ideally link to financial goals like career investments or health savings too.

#4 – Set Calendar Reminders

Out of sight, out of mind. Before confirming subscription cancellations, mark the calendar ahead for renewal or free trial end dates.

Schedule advance reminders to reassess desire then — would a streaming service get used more in wintertime or merit renewal?

In the quest to Marie Kondo monetary clutter, approaching subscriptions with intentionality proves paramount.

The secret sauce involves redirecting savings realised toward what betters your life.

So spark more joy by first pruning back monthly auto-payments incrementally bleeding the bank dry over time!


Solve the Mystery of Efficient Project Management



Are you tired of feeling like a detective trying to solve a mystery when it comes to managing your team’s tasks?

Introducing monday.com, the ultimate solution for uncovering all your team’s projects. 👋 Say goodbye to cluttered inboxes and disorganized to-do lists.

It’s like a one-stop shop for all your organizational needs. Plus, with its sleek design and user-friendly interface, you’ll be able to manage your team’s tasks with ease.

Try it free today


Meal Prep Like A Pro


Between demanding work schedules, family obligations, and jam-packed weekends, finding time to prepare healthy meals can feel impossible.

That’s where advanced meal prepping comes in handy.

Getting organized and batch cooking meals in advance helps ensure you’ve got healthy, homemade food ready-to-grab when you’re starved for time.

Start with a Game Plan

Don’t just wander the grocery aisles and hope inspiration strikes.

First, plan next week’s meals and make an organized shopping list to stay targeted and save money.

Focus on versatile ingredients you can repurpose across a few different recipes.

For example, buy a rotisserie chicken and use it in salads, sandwiches, wraps and more all week.

Purchase Smart Storage

Invest in enough high-quality food storage containers to prepare multiple meals at once while keeping ingredients sealed and separated.

Glass and stainless steel containers maintain food quality and freshness better long-term versus plastic.

Just be sure your to-go gear fits nicely in your bag without spills!

Designate Prep Time

Block out a few hours one day a week (or not — you can use these shortcuts if you’re feeling short on time). Many find Sunday afternoons ideal for blitzing through recipe prep efficiently.

Prep Produce First

Start by washing, chopping, and storing all your fresh veggies and fruit first. Having prepped produce on hand makes it simple to toss together salads, sides, omelets and more later on.

Double Up Recipes

When baking salmon fillets or roasting chicken breasts for one night’s dinner, cook extra to freeze for future meals. Doubling recipe ingredients from the start reduces effort later.

With the right tools, some strategic planning, and a few hours set aside for intentional prep, you’ll have an arsenal of grab-and-go meals ready whenever hunger strikes.

No more scrambling for takeout or unhealthy snacks due to lack of good nutrition on hand. Get your prep on like a boss!


An App For Our Social Media Peeps



😩 Are you tired of the social media chaos, juggling posts, and constant last-minute edits?

Experience the Planable magic:

  • Seamless Collaboration: Teamwork made easy with a centralized hub for all your social media content. No more lost files or miscommunication.
  • 📅 Stress-Free Scheduling: Plan your posts ahead, and watch your social media strategy shine effortlessly.
  • 🧐 Error-Proof Approval: Get everyone on the same page with in-app approvals and comments.
  • 💡 Insightful Analytics: Gain powerful insights into your content performance.
  • 📈 Stay Ahead of Trends: Planable keeps you ahead in the ever-evolving social media landscape.

Join thousands of social media moguls just like you who’ve discovered the secret to social media success with Planable!

Try it for free today


The Importance of Sleep in the Colder Months


This first month of the year, many feel drained, unmotivated and even depressed as the winter drags on. But recharging your sleep could provide a vital mood and brain boost.

Many aspects of winter disrupt healthy sleep patterns – early sunsets confusing our circadian rhythms, cold temps enticing us to stay burrowed under blankets, and seasonal affective disorder zapping energy. But ample, consistent sleep is crucial for keeping our brains in top form:

  • Sleep enhances concentration so you can stay focused during the long winter nights to finish passion projects rather than nodding off by 8 pm.
  • Rest improves memory so you can fully participate in interesting conversations rather than spacing out from exhaustion by the end winter’s drag.
  • Sleep boosts mental clarity allowing you to think sharply, come up with bright ideas and make sound decisions rather than operating in a mental fog.
  • Adequate rest calms emotional reactivity helping you maintain an even keel against January’s ups and downs. Less sleep disturbance keeps your mood stable.
  • REM sleep supports learning new skills so this new year, you can stick to resolutions to better yourself rather than last year’s cycle of falling off track.

This month, be vigilant about keeping a consistent sleep schedule to support your mind. Your brain needs 7-8 hours per night to function at full capacity during the challenging winter season.

📈 Check out the best sleep trackers here.
😴 Review your night time routine and see what you can improve.
🛏️ Want to try a new sleep meditation or mask? Discover some sleep accessories here.




Sitting improperly for long stretches exacerbates strain over time across remote and on-site employees.

As a manager concerned about preventing musculoskeletal issues, conduct an “Ergonomics Check-In Workshop” to educate your team.

Start the session by sharing eye-opening statistics on just how many workers suffer repetitive stress injuries and consequences like chronic back/wrist pain from poor posture and ergonomics. Discuss common pitfalls of makeshift home offices versus optimal alignment.

Then pair up employees to assess each other’s workstations.

Provide an evaluation checklist (or hire a company like this) with leading questions to identify areas for adjustment:

  • Is the monitor aligned directly at eye/arm’s length?
  • Are wrists supported while typing?
  • Is the lower back supported or curved?
  • Do feet touch the ground while sitting upright?

After partners highlight improvement opportunities for one another, demonstrate simple equipment hacks and stretches for better ergonomics.

Send everyone home with small items like lumbar pillows, wrist pads, or yoga videos to reinforce techniques.

Closing the workshop with an open discussion allows for troubleshooting additional concerns at individual workstations.

Employees leave feeling supported in preventative health while being accountable to teammates for better daily habits.

Turn this into a regular event so ergonomics remains top of mind on team wellness goals.


Stuff we’re loving this week


📚 Book: The Berry Pickers by Amanda Peters is beautiful and haunting. This prize-winning novel pieces together the mystery of a missing Mi’kmaq child across generations, unraveling family secrets along the way.

💌 Newsletter: If you’re a founder, entrepreneur, or soon-to-be one, you’ll want to get on FounderIV’s early bird list (first newsletter launches tomorrow Dec 7th). This free weekly email newsletter is on a mission to help you achieve breakout founder performance.

🛠️ ToolNotion released some awesome AI features, and you can try it for free. Think: telling it to create a table for your data, asking it what the team is currently working (centralized data), and more.

📄 Template: The end of the year is a great time to revisit your goals — both professional and personal. Consider downloading this free Self Evaluation Template to help identify your accomplishments and opportunities for improvement.


Latest Listings


🔖 Catch up on all Wellness Wednesday newsletters here.

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