Budget, Stress, and a Diet

Time to take a break from your illegally downloaded TikTok app and learn how to make your life better! We get it, cat videos are awesome.

Ultimately, you’re the supreme lord of your own destiny. And most of the tips throughout this newsletter are going to help you spend less time on social media, and more time creating the life you want.

So, let’s not wait to get struck by lightning. Let’s get right into it.

In this issue:

• Set a Budget to Increase Savings

• Lifestyle Changes to Manage Stress for Better Sleep

• Remove Triggers Prohibiting Success in Weight Loss

NEWS FOR MILLENNIALS

• Mortage rates predictions for 2025 are starting to look promising. What about prices? - Lance Lambert

• How to Improve Your Health and Thinking Without Changing Anthing - James Clear

• Feel Good Productivity “The secret to productivity isn’t discipline. It’s joy.”

• The net worth of Millennials has jumped. We’ve all been very busy just crushing it, haven’t we? See what it’s from.

• Adopt a lifestyle from a story about the island where people go to, and forget to die.

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How Do I Put Money Into Savings?

Week 3 of 4: Set a Budget

In the third week of learning how to start putting money into savings, we’d like to welcome an idea.

Last week when you were going through transactions, there were probably some random things that didn’t make it into a category. Do you remember when we said to pay special attention to those?

Special categories typically mean they’re expenses you don’t normally have. Review those and ask yourself: did I really need to buy that? Are there other things I can be doing? Yes, young padowan. You can put that money into savings instead.

The sweater you bought for your dog. Pokemon cards.

Make sure toothpaste and deodorant end up as things that go into “essentials” categories and you continue to purchase those.

In Rocket Money, you’ll be able to look through the things you’re spending your money on. But now it’s time to put it to the test: set a budget.

We’ll work through one example, which is one that most people struggle with until they actually see the numbers.

Restaurants.

How much are you actually spending a month? Did you categorize all the delivery fees from GrubHub or DoorDash? What about the snacks you bought at the gas station on the way home? It all counts.

Compare that amount to what you spent in other categories. Look at the things you did for fun. Did you spend more in entertainment (or something you enjoy) or did you spend more in restaurants?

A lot of times the restaurant expense will be higher.

The million dollar question:

Did the money you spent in restaurants bring the amount of joy that things in entertainment did?

If the answer is no, what would be the number? $400? $500? Set your budget there, and see how it works within the next month. Move onto other categories and do the same. Set bugets, try not to worry yourself too much, this is the first time. You’ll be able to make adjustments down the road.

These budgets will help you take control of your finances, and start leaving some over to go into savings, so you can be one of those “1 in 6” millennials with savings.

A popular budgeting rule is the 50/30/20 method:

• 50% for Necessities: Allocate half of your income towards essential expenses like rent, utilities, groceries, and transportation.

• 30% for Discretionary Spending: This category covers entertainment, dining out, hobbies, and other non-essential items.

• 20% for Savings and Debt Repayment: Prioritize building an emergency fund, paying down high-interest debt, and saving for retirement.

According to a Northwestern Mutual study, a significant portion of Americans lack retirement savings. You can secure your financial future and achieve your long-term goals by allocating 20% of your income towards savings and debt repayment.

Rocket Money simplifies the budgeting process by automatically categorizing your transactions, providing insights into your spending habits, and suggesting areas for improvement. With Rocket Money, you can easily track your progress, stay on budget, and achieve your financial aspirations.

Next week, we’ll tie up putting money into savings by automating the entire process. You’ll love it.

How to Better Manage Stress for Better Sleep

Week 3 of 6: Lifestyle Changes

Last week, there was an outline of relaxation and meditation techniques that you can implement into your life to deal with stress.

One of the best ways to deal with stress is to alter your lifestyle and either avoid or alter the things that cause your stress with lifestyle changes.

The best part? You’ve probably heard of these different modifications before as ways to improve your sleep. At some point, hearing it enough times will help you take action.

Now you could start taking some of the mood gummies that we listed earlier. Or, try regular exercise and a balanced diet.

Regular Exercise. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This is “activity that can increase your heart rate and breathing,” but you can still talk to someone else.

So, if you can’t talk to your mom while you’re hitting things out, maybe you need to chill out just a little bit.

Intense workouts before bedtime can cause some issues. There are a lot of endorphins released through activity, as well as getting that adrenaline pumping.

Apps for regular exercise:

Balanced Diet: Limit your caffeine intake and sugary foods, especially later in the day.

But we’re so tired, how are we supposed to stay awake?! Caffeine and sugar, although these sort of stimulants can help in the moment, they actually release stress hormones, so it’s a step backwards.

This isn’t to say that you should stop drinking coffee. Just stop drinking it after you’re off work.

Limiting Screen Time Before Bed: The blue light emitted from electronic devices (phones, tablets, computers) suppresses the production of melatonin, a hormone that regulates sleep-wake cycles.   To improve sleep, avoid screens for at least an hour before bedtime.   If you must use electronic devices in the evening, consider using a blue light filter or night mode setting. By incorporating these lifestyle changes into your daily routine, you can significantly improve the quality and duration of your sleep.

That’s right. Put the phone down! We say this while also making the exact mistake before bed. We’re working on it.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalized guidance on sleep-related issues.

How Do I Lose Weight in a Kaizen Way?

Week 3 of 5: Remove Triggers

One of the more difficult things to do is to remove the things that you love the most.

For me, the is a candy dish in one of our cupboards with Christmas candy. You know, the types that are THE BEST.

Part of losing weight was removing that big dish and putting it somewhere that is really difficult to get to.

Focus on removing two different types of triggers: food related and emotional triggers.

Removing Food-Related Triggers: AKA Stop Treating Your Kitchen Like It's a 24/7 All-You-Can-Eat Buffet)

Visual Cues: Your Eyes Are Always Hungry!

Let's be honest - your kitchen isn't an art gallery, but those colorful snack packages sure make it look like one.

Getting stuff out of your line of sight can be helpful. Companies spend millions of dollars figuring out which colors and sights can actually trigger your hunger.

That sure makes it a really difficult game to win.

Social media can have cues that are equally as difficult to say no to. Throughout ads and even just content placements, companies are hoping to trigger your hunger and get you to purchase their goods.

Snacking Throughout the Day

Working from home is miserable for this, but there’s a way around it.

I have a massive Costco-sized pack of celery and a tub of peanut butter in my house at all times.

I love peanut butter, celery is okay, and when combined I can really spend a lot of time crunching down on them without packing a ton of calories. I barely touch the celery to the peanut butter since the flavor is so strong, and the almost calorie-less vegetable gives my mouth something to do.

Stock up on healthy snacks like they're going out of style - fruits, nuts, and veggies are your new best friends.

Focus more on nutrition than anything else. You can be hungry because you’re bored, but you’re probably hungry because you don’t have the nutrition you need, especially when you’re trying to cut calories.

Social Situations: Where Good Intentions Go to Die 

Ah, social eating - where "I'll just have a small portion" meets "Why is my plate full for the third time?"

Practice mindful eating, which means actually tasting your food instead of participating in an unofficial speed-eating contest.

When dining out, be the friend who orders something healthy - yes, that friend. We all secretly admire their willpower while pretending to enjoy our "Death by Carbs" special.

And at potlucks, be the hero who brings something nutritious. Someone has to balance out the seven types of mac and cheese on the table.

Stress Eating

Cookies don’t solve problems. It might feel like they do, though.

Stress eating is like trying to fix a leaky roof with chocolate - it might feel good temporarily, but you're still going to have water damage. Instead of treating food like your therapist, try actual therapy!

Or exercise, which is like therapy but sweatier.

Take walks, blast music, hug trees - whatever works. Just remember: that pint of ice cream isn't going to solve your problems, no matter how many times you check.

Would you like to hear more about how to maintain your sense of humor while your vegetables judge you from the crisper drawer?

Disclaimer: This information should not be taken as medical advice. Consult with a qualified professional as well before making any significant lifestyle changes.