Issue 50: Lots of Best

The best health and wellness advice from 2021, 5 things to know about meditation, reviews instead of resolutions, finance tips for 2022, best A-frames to rent, 27 lessons from a 27 year old, best science images, workcations, nightly rituals, benefits of berries, and cheap nomads.

Issue 50: Lots of Best

This is last issue of 2021 - What. A. Year. The pandemic made 2021 a weird and challenging one. But 2021 hopefully there was something good you can look back on. For us, 2021 was the year we launched Friday Digest and we have a lot to be proud of and thankful for. I started Friday Digest as a side-project to help me deal with depression. 50 issues later I have gained over 7000 new friends - THANK YOU for being a part of it. We have some great plans for 2022 - more on that next week. Happy New Year - we wish you a healthy and happy 2022.

Hit reply and let me know your plans or goals for 2022 - OR what you would like to see in the digest next year.


Sequoia National Park | @bklyphoto

The Best Health & Wellness Advice form 2021

2021 was a year of growth and reckoning (maybe even a little survival). We emerged from the tribulations of 2020 with a bit more understanding, focus, and an eagerness to move forward. And with a new year on the horizon, let's look at back at some of the best health and wellness advice from 2021.

  1. Take care of yourself. This was never more of a theme until 2021. We were still dealing with a pandemic and learned the importance of dodging a deadly virus and staying healthy.
  2. MOVE. Regular physical activity has many benefits for both your physical and mental well-being! It is one of the most important things you can do to maintain your health.
  3. Drink Water Regularly. Not drinking enough water throughout the day can leave you feeling sore, tired, and unfocused.
  4. Track your activity. Smart watches are now the norm. They track everything from your movement to your sleep. Let technology help you be more healthy.
  5. Stand up every 30 minutes. Many of us moved to working from home. And with working from home can come less actual moving. Get up!
  6. Get outside! Nature is a remedy for stress. Sometimes, there is nothing better for your mental and emotional wellness than getting outside. Try forrest bathing.
  7. Get more sleep. A full night’s sleep is an important part of overall health, ability to function and focus. According to the CDC, adults age 18-60 need a minimum of 7 hours of sleep a night.
  8. Meditate. Meditation is considered a mind-body practice, meaning it has beneficial effects on both your physical and mental well-being.
  9. Spend time with others. We are social animals and need connection with others. Connection is a critical part of maintaining our wellness.
  10. Eat better foods. Fruits and vegetables are the cornerstones of a healthy diet because they’re packed with nutrients and also provide dietary fiber. Eat less processed food and more natural foods.

Here are 10 Health & Wellness to watch for in 2022 from mbg

5 Things to know About Meditation

Meditation is a hot topic these days, but there are a lot of misconceptions of what it's for and how to do it. Here are some tips that might help you settle on a habit. From our friend Sara Campbell writer of Tiny Revolutions. Read the full story here.

  1. Meditation is not about stopping your thoughts.
  2. It's normal to feel frustrated with your "monkey mind" — it can be hard to bear witness to how busy and hectic it is in there.
  3. The point of meditation is to get to know yourself.
  4. You don't have to be perfect to meditate.
  5. There are many styles and traditions of meditation.

Forget New Year’s Resolutions and Conduct a ‘Past Year Review’ Instead

In a recent episode of the Time Ferris Show, I found a better alternative to New Year Resolutions -  “past year reviews”. Tim finds these reviews to be more informed, valuable, and actionable than half-blindly looking forward with broad resolutions. Here's how it works (taken from

  1. Grab a notepad and create two columns: POSITIVE and NEGATIVE.
  2. Go through your calendar from the last year, looking at every week.
  3. For each week, jot down on the pad any people or activities or commitments that triggered peak positive or negative emotions for that month. Put them in their respective columns.
  4. Once you’ve gone through the past year, look at your notepad list and ask, “What 20% of each column produced the most reliable or powerful peaks?”
  5. Based on the answers, take your “positive” leaders and schedule more of them in the new year. Get them on the calendar now! Book things with friends and prepay for activities/events/commitments that you know work. It’s not real until it’s in the calendar. That’s step one. Step two is to take your “negative” leaders, put “NOT-TO-DO LIST” at the top, and put them somewhere you can see them each morning for the first few weeks of 2022. These are the people and things you *know* make you miserable, so don’t put them on your calendar out of obligation, guilt, FOMO, or other nonsense.

5 Personal Finance Tips for 2022

Making financial resolutions to improve your situation is a smart move at any time of the year. Improving your personal finances requires action - and the beginning of a new year is a great time to take action. Here are five actionable tips to improve your personal finances in 2022 and beyond.

  1. Get a better job or improve the one you have
  2. Find a better bank
  3. Take financial risks
  4. Set better money goals
  5. Learn more about money

The Very BEST A-frame Cabins Rentals

If you are a regular Friday Digest reader, you know my love - obsession - for A-frames and cabins in the woods. One of my goals for 2022 is to spend more time in the woods. Our friends at Field Mag recently shared these 15 A-frames ready to rent. Here are my top 5

  1. Tye Haus & Sky Haus A-Frames, Washington
  2. Off-Grid Catskills A-Frame. NY
  3. Alpine A-Frame, Colorado
  4. Mount Rainer A-Frame, Washington
  5. Cabin in the Black Hills, South Dakota

A great alternate to Airbnb is Getaway. Getaway’s cozy cabins provide restorative stays in nature where you can take a break from work, wifi, and routines, and enjoy the company of those who matter most. Check out Getaway Cabin


27 Lessons I’ve learnt in 27 Years

Our friend Rishi recently turned 27 and shared 27 life lessons including organic farming, embracing FOMO, imposter syndrome, toxic relationships, and not over-spicing your food. Also, check out his newsletter.

The Best Science Images of 2021

These scientific photos are pretty rad. A helicopter on Mars, human–monkey embryos, volcanic ash and more.

The World’s Top 10 Cities for ‘Workcations’

The flexibility afforded by work-from-home arrangements has essentially freed those workers to do their jobs from anywhere with a reliable internet connection, and many are taking the opportunity to combine work with leisure on workcations.

The essence of the web, every morning in your inbox

Tens of thousands of smart people (including us) start their day with a personalized digest by Refind. Sign up for free and pick your favorite topics and thought leaders.

Prep Your Mind and Body for Sleep With These Nightly Workout Rituals

The best time for a workout is a personal matter—geared toward that part of the day that provides a consistent, routine-like window of opportunity. For some, that’s first thing in the morning before life gets in the way.

Berries and Their Health Benefits

The ultimate collection of berries and all their healthy-ness.

This couple traveled the world for under $50/day and this is how they did it

The popularity of the nomad life is growing in popularity by the year, but deciding what form of travel — backpacking or van life — is best for you and your budget requires a little consideration. Here is how one couple did it.

"To my mind, the greatest reward and luxury of travel is to be able to experience everyday things as if for the first time, to be in a position in which almost nothing is so familiar it is taken for granted.” – Bill Bryson

Friday Digest is a collection of life-hacking, healthy-living, adventure-seeking, and financially-freeing advice delivered directly to your inbox every Friday. Some content may include partners that help support our free publication. Subscribe here. Sponsor an issue. Contribute. Connect with us on twitter, facebook, instagram, and pinterest. Hit reply or contact us.

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Forward Friday Digest to a friend. And the next time you see them, ask: Hey which A-frame in Friday Digest was your favorite?