How To!

Vanessa isn’t a night owl. Yet, often, you can find her lying awake desperately trying to turn off her brain. When her partner stays over she often resorts to the couch just to get some rest. On this episode of How To!, co-host Carvell Wallace brings in Dr. Wendy Troxel. She is a licensed clinical psychologist specializing in sleep medicine and the author of the book, Sharing the Covers: Every Couple’s Guide to Better Sleep. On part one of a two part series—Dr. Troxel explains how insomnia disrupts sleep, how to avoid it, and why a good night’s rest starts with your environment. If you liked this episode, check out: “How To Beat the Dreaded Midday Slump.” Do you have a problem that’s keeping you up at night? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. Subscribe for free on Apple, Spotify or wherever you listen. Podcast production by Derek John, Rosemary Belson, Kevin Bendis, and Jabari Butler. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices

‘I’ve got bad news’ is a sentence no one wants to hear. But at some point, all of us will either have to deliver bad news or will be on the receiving end. So what can make these gut-wrenching conversations go less horribly? On this episode of How To!, co-host Amanda Ripley brings in Dr. Robert Arnold, co-founder of Vital Talk, and Maura, a social worker at a level one trauma center to talk about how to better communicate serious news. Because just about all of us can get a lot better at it — once we learn how. If you liked this episode, check out: “How To Solve Your Own Medical Mystery.” Do you have a human-sized problem that needs solving? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. Subscribe for free on Apple, Spotify or wherever you listen. Podcast production by Derek John, Rosemary Belson, Kevin Bendis, and Jabari Butler. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Make an impact this Asian American & Pacific Islander Heritage Month by helping Macy’s on their mission to fund APIA Scholars. Go to macys.com/purpose to learn more. Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s not easy to start a business. It’s even harder to build a successful one. Luckily, we can ask experts, entrepreneurs, and business leaders for advice. In this special Slate episode, brought to you by Bank of America, we’ve gathered the best business advice from our hit shows How To! and Working. You’ll hear helpful tips and inspiring stories from business experts like Guy Raz, The Knot co-founder Carly Roney, Everything Everywhere All at Once fight choreographer Daniel Mah, and others. Join Working host June Thomas as she seeks answers to pressing questions, like: How do I take that leap of faith and start a business? How should I handle tricky workplace dynamics? How can I be a better communicator in uncomfortable situations? This episode is sponsored by Bank of America, a trusted partner for business owners. Visit BankofAmerica.com/bankingforbusiness to learn how they can help you. Do you have business advice to share? We want to hear it! Send us a note at secretsauce@slate.com. Subscribe for free on Apple, Spotify or wherever you listen. Podcast production by Emily Charash, Michele Siegel, Rosemary Belson, Cameron Drews, and Jessamine Molli, Ben Richmond, and Derek John. Learn more about your ad choices. Visit megaphone.fm/adchoices

On this bonus episode from our friends at Slate's Dear Prudence podcast—Bomani Jones (host of HBO’s Game Theory With Bomani Jones and The Right Time With Bomani Jones) joins Prudie (Jenée Desmond-Harris) to answer questions from letter writers about workplace socializing, friends who are no longer likable people, and youth football. Podcast production by Se’era Spragley Ricks and Daisy Rosario, with help from Brandon Nix. Learn more about your ad choices. Visit megaphone.fm/adchoices

Guns are now the leading cause of death for children in America. Each tragedy can be visceral, whether it’s in your community or across the country. And it’s especially heartbreaking when your kid voices that fear directly, as our listener Allison recently experienced. On this episode of How To!, co-host Amanda Ripley brings in Melinda Wenner Moyer. Melinda is an author and science journalist with years covering gun violence and parenting issues. She’s also the author of the substack, Is My Kid the Asshole? where she shares science-based approaches to lower the possibility of gun violence, help kids feel safe, and, ultimately, change the environment. If you liked this episode, check out: “My Kid’s Anxiety Is Giving ME Anxiety! How Do I Fix This?” Do you wonder how best to use your time? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Make an impact this Asian American & Pacific Islander Heritage Month by helping Macy’s on their mission to fund APIA Scholars. Go to macys.com/purpose to learn more. Learn more about your ad choices. Visit megaphone.fm/adchoices

If you haven’t heard of ChatGPT, chances are you will soon. Maybe you’ve tried casually playing with the artificial intelligent chatbot. Maybe you’ve tried avoiding it. Or maybe ChatGPT is the new host of this podcast and you haven’t realized it yet. Either way, we’re on the precipice of a new, powerful technology. On this episode of How To!, co-hosts Carvell Wallace and Amanda Ripley join forces to talk through all things artificial intelligence. They bring on Kevin Roose, tech columnist for the New York Times and co-host of the Times’ podcast, Hard Fork. He will explain how A.I. chatbots work, how to use them for good, how they may be used for, well, not so good, and what you should do if it starts hitting on you. If you liked this episode, check out: “How To Beat Hackers at Their Own Game.” Do you wonder how best to use your time? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices

Kate stopped reading in 2016. Since then, she’s tried to find her way back to it but something’s not clicking, and it’s left a book-shaped hole in her heart. Reading used to be something she really enjoyed, took pride in, and loved connecting with people over. On this episode of How To!, co-host Carvell Wallace brings in Maryanne Wolf, director of UCLA’s Center For Dyslexia, Diverse Learners, and Social Justice and author of the book, Reader, Come Home. Maryanne explains the science behind the reading brain as well as how to deeply engage with books and make reading a habit again. If you liked this episode, check out: “How To Put Down Your Phone” Do you wonder how best to use your time? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices

John has spent years training to become a Pararescueman, a member of Air Force Special Warfare tasked with recovering downed military personnel around the globe. He has pushed himself past countless obstacles and trials, except one — holding his breath in the pool. On this episode of How To!, co-host Carvell Wallace is joined by free diving expert and founder of the Performance Free Dive Academy Kirk Krack. Kirk has spent decades mastering the art of lowering his heart rate and increasing his capacity to hold his breath. He has advised everyone from Navy SEALs to the cast members of Avatar 2: The Way of Water. He even helped Sigourney Weaver go without a gulp of air for over 6 minutes! Kirk gives John tips for extending his breathholds under water and explains why all of us should be more conscious of how we breathe. If you liked this episode, check out: “How To Withstand Pain” Do you wonder how to push yourself past your limits? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. Subscribe for free on Apple, Spotify or wherever you listen. Podcast production by Derek John, Rosemary Belson, Kevin Bendis and Jabari Butler. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Make an impact this Earth Month by helping Macy’s on their mission to bring more parks to more people across the country. Go to macys.com/purpose to learn more. Learn more about your ad choices. Visit megaphone.fm/adchoices

Emily is a successful career and executive coach in Ohio, who has done well finding clients through word-of-mouth. But in order to expand her business she knows she has to up her online marketing game. The only catch? She is terrified of social media. On this episode of How To!, co-host Amanda Ripley brings in Suzy Wagner, president of Brand & Buzz. Suzy has some surprising advice for creating a social media strategy that cuts through the noise while being realistic and authentic to yourself. If you liked this episode, check out: “How To Beat Hackers at Their Own Game.” Do you wonder how best to use your time? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices

On a recent workday, Pauline woke up and logged into her computer from home … only to find an email saying she was being laid off — effective immediately. She and her entire team, many of them working remotely, instantly lost access to all of their company accounts. Pauline was shell-shocked, hurt, and wondering what to do next. In the wake of massive tech layoffs, it’s a story that’s now all-too familiar. On this episode of How To!, host Carvell Wallace brings in Susan Peppercorn, a career coach who writes for the Harvard Business Review and is the author of ​​Ditch Your Inner Critic At Work. She has some tried-and-true tactical tips for making the most of a sudden job loss. If you liked this episode, check out: “How To Make the Leap to Your Dream Job.” Do you wonder how best to use your time? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. Subscribe for free on Apple, Spotify or wherever you listen. Podcast production by Derek John, Rosemary Belson, and Kevin Bendis. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices

This week we present a special episode from A Slight Change of Plans hosted by Dr. Maya Shankar, a cognitive scientist who studies human behavior and was our featured expert on How To Stick To Your New Year's Resolutions. Maya's podcast examines who we are and who we become in the face of a big change. In this episode, Maya looks at a feeling most of us are familiar with: stress. We’re all familiar with the ways stress can make us feel bad, but can we use it as a helpful resource? Maya’s joined by Columbia professor and stress expert Modupe Akinola, who argues that a simple change in our mindset can turn short-term stress into a force for good. Modupe shares strategies for how to better tolerate and understand our stress, and gives us tools for coping when a small “mindset shift” isn’t enough. Hear more from A Slight Change of Plans at https://podcasts.pushkin.fm/scps7?sid=how. Make an impact this Women’s History Month by helping Macy’s on their mission to fund girls in STEM. Go to macys.com/purpose to learn more. Learn more about your ad choices. Visit megaphone.fm/adchoices

When Leslie landed her dream engineering job right out of college, she was elated but also worried she was a tad unqualified—even though she has the skills and expertise. Since then imposter syndrome has reared its ugly head on a regular basis. Besides being the youngest in her department, she’s one of the only women and the only person of color, which has made things even more isolating. On this episode of How To!, host Amanda Ripley brings on Dr. Jessica Esquivel, physicist, advocate for marginalized communities in STEAM, and author of Our Queer Universe. Dr. Esquivel has some wise, hard-earned advice for shifting the burden of being enough, learning to fail, and making systemic changes so people don’t feel imposter syndrome so acutely. If you liked this episode, check out: “I’m Great at My Job. So Why Do I Feel Like a Fraud?” Do you wonder how best to use your time? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Make an impact this Women’s History Month by helping Macy’s on their mission to fund girls in STEM. Go to macys.com/purpose to learn more. Learn more about your ad choices. Visit megaphone.fm/adchoices

Cooking is one of the most basic human activities. We’ve probably been doing it since the discovery of fire and, yet, it’s more than just fuel. It’s culture. It’s comfort. It’s increasingly content. The problem is when we have such high expectations for something so simple and vital, we can find ourselves, well…paralyzed with doubt. Not to mention hungry. On this episode of How To!, host Carvell Wallace brings on Samin Nosrat, author of Salt Fat Acid Heat, who talks with food writer, Rachel Baron, about managing emotions in the kitchen. They dive deep on what it means to manage (and harness) feelings of chaos, how to stop comparing yourself to Instagram chefs, and how to feed not just yourself, but your soul. If you liked this episode, check out: “How To Stress-Bake with Claire Saffitz” and “How To Cook One Perfect Meal.” Do you wonder how best to use your time? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices

This summer, Hillary and her fiancé will be moving into their first home together. It’s an upgrade from their apartment, and they get to design it from scratch. Hillary is really looking forward to entertaining friends and even growing their family in the space. She wants to design the interior of the house so it feels like a home, but she has no idea where to start, style-wise. On this episode of How To!, host Carvell Wallace brings on award-winning interior designer Corey Damen Jenkins. Corey runs a design firm, teaches, and is the author of Design Remix. He breaks down everything from how to find your style (hint: look in your closet) to creating mood boards to balancing color so it doesn’t become overwhelming. No matter if you’re on a shoestring budget or can splurge on the space—Corey’s advice will help you love where you live. If you liked this episode, check out: “How To Dress with Confidence.” Do you wonder how best to use your time? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices

Joey is a young creative living in Australia who can’t decide which hat to wear. Should it be songwriting, skateboarding, acting, or should he focus more on his day job as a retail clerk? Fitting everything in during the week seems impossible and he feels guilty when he can’t cross everything off his checklist. On this episode of How To!, co-host Amanda Ripley brings in journalist Oliver Burkeman, the author of 4000 Weeks: Time Management for Mortals. He explains how he too once wanted to do it all, but eventually realized that it’s just not feasible. As Joey learns, letting go of some things and focusing on what really matters can actually lead to the ‘joy of missing out.’ If you liked this episode, check out: “How To Never Miss a Deadline” Do you wonder how best to use your time? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Make an impact this Black History Month by helping Macy’s on their mission to fund UNCF scholarships for HBCU students. Go to macys.com/purpose to learn more. Learn more about your ad choices. Visit megaphone.fm/adchoices

Sharon is 38 and never been kissed. This, as she acknowledges, is “a bit weird.” As a nurse who loves ballroom dancing, Sharon is smart, funny, and attractive. At the same time, she’s deeply religious and has been waiting so long for the perfect man she worries that she’ll never find “The One.” In this classic How To! episode, founding host Charles Duhigg brings in one of New York City’s finest matchmakers, Lisa Clampitt, for some tough love. Lisa believes Sharon has a lot going for her, but in order to find her first kiss she needs to go on a lot more second dates. This is no fairytale, but sometimes you have to kiss a few frogs before you find your prince. Do you have a problem that needs a solution? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. Slate Plus members get bonus segments and ad-free podcast feeds. Sign up now. Learn more about your ad choices. Visit megaphone.fm/adchoices

Keith prides himself on being a good dad to his three sons. But in a post-pandemic world with looming student debt and uncertain opportunities, the future can be really scary. He’s especially worried about his middle son Ben, an introvert who doesn't know what to do after he graduates high school this year. On this episode of How To! host Carvell Wallace brings on Rebecca Lavoie. She’s a versatile podcaster and former co-host on Slate’s parenting show Mom and Dad are Fighting. She’s also a recent empty nester, and has some tough love for Keith about how he can stop fretting and find more joy in his own life. If you liked this episode, check out: “How To Fill an Empty Nest” Do you have a question without an answer? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Make an impact this Black History Month by helping Macy’s on their mission to fund UNCF scholarships for HBCU students. Go to macys.com/purpose to learn more. Learn more about your ad choices. Visit megaphone.fm/adchoices

Yuzuha has been interviewing people for six years. She’s a journalist based in Japan who writes about business and technology but has dreamed of working in broadcast, interviewing people for an audience. Her first challenge is coming sooner than she expected. Yuzuha was asked to moderate a panel at a big conference in Tokyo. She wants to know how to speak with confidence, capture an audience, and ensure her questions get answered without putting on a fake persona. On this episode of How To!, Amanda Ripley brings on journalist Meghna Chakrabarti. Meghna is the host of On Point, a public radio show, where she is known for her artful live interviews that help her audience make sense of the world. Meghna has some wonderful advice for Yuzuha (and all of us) on how to harness your voice and ensure you’re advocating for your audience. If you liked this episode, check out: “How To Speak Up So Others Listen.” Do you have a question without an answer? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices

Earlier this year, our listener, Rell, nearly failed a promotion. Not because she was unprepared or unqualified, but because she didn’t maintain enough eye contact with the interviewers. Rell’s eye hasn’t been fully receiving information since she was born, a condition that’s outwardly visible and known colloquially as a “lazy eye.” It’s beginning to affect her self-confidence and is this “ugly thing [she] can’t let go of.” On this episode of How To!, new co-host Carvell Wallace brings on Sarah Ruhl. Sarah is an award-winning playwright, and author who wrote about her experience with Bell’s palsy in her recent book, Smile: The Story of a Face. Sarah has some wonderful advice for letting go of your inner rage, making interactions with strangers less painful, and even finding people who light up your mirror neurons. If you liked this episode, check out: “How To Dress with Confidence.” Do you have a question without an answer? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices

January is barely two weeks old and already some of our ambitious New Year’s resolutions may be starting to fade. No shame! Approximately 90% of resolution makers don’t reach their goal. Which means there’s gotta be a better way. Our listener this week, Emily, is discouraged about her unhealthy eating and lack of exercise and wants to form better habits that last long after the new year. On this episode of How To!, we bring on Maya Shankar. Maya is a cognitive scientist and host of the award-winning podcast, A Slight Change of Plans. Relying on decades of research, she helps Emily (and all of us) set ourselves up for success based on what works for actual humans. If you liked this episode, check out: “How To Eat Whatever You Want” and “How To Lose Weight and Keep It Off” Do you have a question without an answer? Send us a note at howto@slate.com or leave us a voicemail at 646-495-4001 and we might have you on the show. Subscribe for free on Apple, Spotify or wherever you listen. Podcast production by Derek John, Rosemary Belson, and Kevin Bendis. If you enjoy this show, please consider signing up for Slate Plus. Slate Plus members get an ad-free experience across the network and exclusive content on many shows—you’ll also be supporting the work we do here on How To!. Sign up now at slate.com/howtoplus to help support our work. Learn more about your ad choices. Visit megaphone.fm/adchoices