Life Kit

Navigating conversations with kids around race and racism can be tricky. Here's what to think about while talking to kids about the rise in anti-Asian attacks and the shootings in Atlanta earlier this month.

Over a year into the pandemic, many teens are missing milestones and struggling with their mental health. Here's how to spot red flags and when to get help.

Deb Perelman of the blog and cookbook Smitten Kitchen says she's not an organized person. But, she says, she's got a system that works for her in the kitchen. She told NPR's Shereen Marisol Meraji about it — and shared her tips for other home-cooks working in small spaces.

Concentrating is hard. Concentrating during a pandemic is even harder. Some experts say the key to focusing isn't forcing yourself to work — but taking strategic breaks to let your mind and body wander.

Burnout is common across the globe, and the pandemic has only exacerbated it. In this episode, experts unpack the signs of burnout and how you can gain more control over your work and your life.

Is unemployment taxed? What about stimulus checks? The pandemic has changed a lot when it comes to filing taxes. In this episode, we break down the filing process and tackle common COVID-19-related tax questions with a CPA.

Is an indoor visit between vaccinated friends safe? How about a hug with Grandma, even when young relatives haven't gotten their shots? The CDC released their guidelines for fully vaccinated people last week. Here's an explanation of what they advise, from NPR's Short Wave team.

Plenty of people put off seeking therapy because of the stigma, cost and inconvenience. Here are four tips to help you make your first appointment, even virtually. (This episode originally ran in January 2020.)

Intimate partner violence is widespread and traumatic. Here's how you can help a friend or loved one in an abusive relationship.

Fast fashion takes a toll on the environment and on workers. Here's how you can shop more sustainably and build a closet with a better impact.

Everyone has different boundaries. In this episode, we'll talk through what consent is and how to get clear about what you're comfortable with — so you can communicate that to others.

In this episode, NPR's Sam Sanders talks with Short Wave host Maddie Sofia for answers to listener questions about the vaccine. (Here's the story we reference about improving your face mask protection: https://n.pr/2MCba0l.)

Whether you've always wanted to be a parent or not, starting a family is a big decision. The pandemic makes it even tougher. In this episode, experts talk through what to consider.

Whether you're completely fed up or just ready for the next thing, quitting a job can be stressful and complicated. Here's how to make a game plan and leave a good legacy. (This episode originally ran in Jan. 2020.)

Changing workplace culture isn't the job of marginalized employees. But knowing how to manage your boss or document your daily work can help employees of color — even if it just shows you when you've had enough. (This episode originally ran in Sept. 2020).

Making a career switch can be daunting — but it's doable. In this episode, audio producer Keisha "TK" Dutes breaks down how she made her own switch, and how you can too. (This episode originally ran in Oct. 2020.)

Life Kit spoke with negotiations expert Mori Taheripour for her tips on asking for more money at work — and what to do when the answer is no, or there's just not money in the budget.

From informational interviews to applications, landing your first job after college is always hard. A pandemic makes it even tougher. This episode originally ran in 2019, and we've updated it with information about landing a job during the pandemic.

A strong mentor can help you inside and outside of work. In this episode, we'll give you tips on finding the right one to help you achieve your goals. (This episode originally ran in September 2020.)

Human touch is essential. But in a socially distanced world, lots of people are starved for it. Figuring out what feels good to you, from a long hot bath to something more intimate, can be the first step to getting that much-needed touch. (Yes, this episode includes discussions of sex and sexuality.)

You might remember Mandy Len Catron from her hit Modern Love essay about going through 36 questions to fall in love. You might have even tried those questions yourself. Catron has a new book out called How to Fall in Love with Anyone, and VICE's Rachel Wilkerson Miller spoke with her about it.

It's normal to avoid conflict. But if you approach conflict as problem-solving, it might not be so bad. Here's how to turn a fight into a constructive brainstorming session. (This episode originally ran in August 2020.)

You can't fully show up for the people in your life until you know how to do the same for yourself. In this episode, we talk with Rachel Wilkerson Miller, author of The Art of Showing Up, about how to take care of yourself. (This episode originally ran in May 2020.)

Making (and tasting) chocolate is an art. In this episode, a cocoa expert guides us through the world of chocolate and how you can appreciate it to its fullest.

Logan Ury, Hinge's Director of Relationship Science, says making dating decisions based on initial chemistry alone is a losing battle. In this episode, dating coach Damona Hoffman speaks with Ury about her new book, How to Not Die Alone.

Everyone needs a little alone time, but these days, you might have either too much "me" time or not enough. Here's how to find a balance and get the restorative benefits of time by yourself. (This episode originally ran in July 2020.)

Making money from a hobby takes a lot of work — and strategy. In this episode, host Ruth Tam gets some advice from independent business owners and financial experts about how to make it work.

In her most recent book, poet Maggie Smith compiled notes to self, and says that writing them was her way of 'trying on' hope.

Imposter syndrome: it's the voice in the back of your mind telling you that you're a fraud, and that your peers are all smarter and more creative than you. In this episode, host Diana Opong speaks with experts about how to squash that voice.

According to therapist Anastasia Locklin, procrastinating isn't a sign of laziness. It's your inner critic come to life. In this episode, she explains how you can kick the habit.

Maintaining healthy boundaries is a way of taking care of your closest relationships, but setting those boundaries can be hard. The process starts with asking yourself what you need.

Alexi Pappas is an Olympic runner, an actor and, now, a memoirist. In her new book, Bravey, she shares her struggles with mental health and learning to seek help.

When was the last time you had a meal without looking at your phone, or took a day off without answering a work email? Journalist Celeste Headlee spoke with therapist Amelia Aldao for her tips for taking a break.

If your home workout routine isn't much of a routine, we're right there with you. A personal trainer joined NPR's Maria Godoy to talk tips for carving out time and space at home for exercise.

The news is overwhelming right now. Neuroscientist Judson Brewer can help. Take a break from the headlines and press play. (This episode originally ran in October 2020.)

It's a New Year. Time to start with a clean slate — even in your home. Here's how to start fresh without getting overwhelmed.

Many Americans remain unsure about whether to get the coronavirus vaccine. If you're talking to people in your life about getting it, make sure to lead with empathy and acknowledge what you don't know.

Breaking up is tough, no matter how sure you are in your decision. In this episode, certified dating coach Damona Hoffman walks us through the steps to go through in the process, and the small decisions that can make a big impact on how you'll come out on the other side.

Following a recipe is easy, but improvising in the kitchen takes confidence — and a well-stocked pantry. Samin Nosrat and Hrishi Hirway of the podcast Home Cooking give their advice for whipping up great meals without a recipe.

When the headlines are terrifying, how can parents make sure kids get the facts without traumatizing them? Whether it's a school shooting, a global pandemic or an insurrection on the U.S. Capitol, child development experts have some advice. (This episode originally ran in March 2019.)

Millions of Americans are relocating during the pandemic. Here's how to plan for a move — and save money in the process.

Making a hard decision can be agonizing. What if you pick the wrong thing? In this episode, an Oxford professor walks us through a different approach: What if there isn't a best alternative?

Feeling overwhelmed by thousands of photos? Here's how to organize them, from tagging them to backing them up. We've got tips from the experts.

BJ Fogg's book "Tiny Habits" explains that making small changes in behavior requires just a little motivation and lots of celebrating — and can have a big impact. (This episode originally ran earlier this year.)

Biology makes it hard to lose weight, so don't beat yourself up. In this episode, we won't tell you how to lose weight — or whether you even need to . But we'll explain science, which might help you be kinder to your body. (This episode originally ran in 2019.)

Got an intimidating tower of unread books looming on your nightstand? This episode will help you pick up more books and get through them quicker. (This episode originally ran in 2019.)

Being a sneakerhead looks different in a digital world, where shoes sell out in minutes and YouTubers review new kicks. NPR's Jeff Pierre shows us how to navigate it all — and trust your inner sneakerhead.

When it comes to characters like Santa Claus and the Tooth Fairy, parents often play along with elaborate charades. But what should grown-ups do when kids ask tough questions? (This episode originally ran in 2019.)

Socializing in the great outdoors is safer during the pandemic, but lower temperatures can make it tough. NPR's Sam Gringlas got some tips to stay toasty.

Alcohol sales are high and Americans are drinking more during the pandemic. If you're thinking of cutting back or even taking a break, you're not alone. Life Kit talked to the experts about how to do that.

Americans are reporting an increase in mental health challenges and suicidal ideation because of the coronavirus. If someone you know is struggling, here's how you can help.

The holidays are extra stressful this year. Psychologist and author Andrea Bonior offers some tips, whether you're feeling stressed, angry, lonely or guilty.

Kids and teens have had their lives upended by the COVID-19 pandemic. Here's what parents can do to help them stay positive and feel supported.

So you're planning the perfect candlelit evening — or the perfect road trip, or the perfect afternoon at home. Where do you start? A playlist, of course. NPR Music's Bobby Carter showed us how he crafts them.

The common cold is especially prevalent in the winter. Luckily, many steps we're taking to avoid the coronavirus help stop the spread of the cold, too. If you get it, here's what to watch for and when to call your doctor.

Human connection can seem out of reach this year, but there are still ways to show your loved ones that you care. SELF magazine editor Tiffany Dodson joins Julia Furlan to talk about how to give better, more thoughtful gifts — while spending less.

As we inch toward the holidays, Pulitzer Prize-winning poet Tracy K. Smith shares how she's processing grief, a subject at the center of much of her work.

America is divided. How can we move forward together? Michel Martin, host of NPR's Weekend All Things Considered, speaks with leaders in mediation and conflict resolution to hear their insights about navigating conflict and finding understanding.

You don't need fancy equipment or a gym to start running. Grab your headphones and some sneakers and let Wait, Wait, Don't Tell Me host Peter Sagal tell you how he keeps going.

We could all use a little boost these days. Laurie Santos teaches a class on the science of happiness at Yale University, so we got her advice. (This episode originally ran in June 2020.)

All gatherings carry risk during COVID-19. If you're meeting with people outside your immediate household during Thanksgiving, you can mitigate that risk by taking some basic steps. NPR's Short Wave team shares advice from the experts. Find more resources at NPR.org/shortwave.

Just in time for Thanksgiving, self-taught baker Lauren Ko shares her tips for making better — and more beautiful — pies.

Making a family recipe for the first time can be daunting. Will it turn out just like you remembered? In this episode, podcaster Noor Wazwaz walks us through what to remember in the kitchen.

Kids have anxiety — but it's not always a bad thing. Renee Jain and Dr. Shefali Tsabary have some ideas about how to help children use those feelings to their advantage.

The coronavirus makes things a lot lonelier, especially if you're older and separated from family and friends. In this episode, NPR's Denise Guerra talks with science editor Malaka Gharib about how to check in on older friends and relatives to make sure they're doing alright.

A strong credit score can make major purchases and financial transactions much easier. Here's how to make yours better and keep it high.

Emotions are everywhere, even at work. It might be tempting to hide them — but you can use them to your advantage. (This episode originally ran in December 2019.)

2020 has been a lot. In this special episode from NPR's It's Been A Minute, host Sam Sanders talked with therapist Lori Gottlieb about taking care of mental health when everything feels terrible.

Now is a good time to talk to the kids in your life about how to engage in civics. Here's a primer from our Life Kit parenting team.

It's getting darker and colder, and there's still a pandemic. Oh, and then there's seasonal affective disorder. Here's how to spot it and what you can do.

If you're stopped or pulled over by police, remember that you're entitled to certain rights and protections. NPR's Noel King spoke with attorney Atteeyah Hollie about what to keep in mind.

Between the coronavirus and the election, the news is overwhelming right now. Neuroscientist Judson Brewer can help. Take a break from the headlines and press play.

Author and renowned scholar Ibram Kendi's new book asks readers to examine their own relationship with race. NPR's Eric Deggans spoke with him about it.

The Free Application for Federal Student Aid is now open to potential college students to fill out. Here's how to fill out the form to get money for college — and why you should apply now instead of waiting.

When the world feels upside-down, it might seem counterintuitive to turn inward to create change. But that's exactly what meditation teacher Sharon Salzberg says we should do.

Having good conversations is an art form. NPR's Sam Sanders tapped longtime radio host and podcaster Celeste Headlee for her tips for really listening and connecting.

NPR's Allison Aubrey spoke with Myrna Pérez of the Brennan Center for Justice about how voters can make election day go smoothly — from what they need to bring to keeping others safe.

NPR's Laurel Wamsley talked with the experts about how to better protect your information — from your text messages to your location — while you're on the phone and computer.

Dietitian Shana Spence joins Life Kit to share her tips to making nutritious meals without spending more than you have to.

Making a career switch can be daunting — but it's doable. In this episode, audio producer Keisha "TK" Dutes breaks down how she made her own switch, and how you can too.

It's never too early to start putting away money for retirement. In this episode, NPR's Chris Arnold decodes what you should know — from the types of retirement accounts to strategies for saving.

Just because you (or your kids) are home all day doesn't mean you can skip your vaccines, including a flu shot. Here's how vaccines work and why they're important this year.

It's time to make a plan to vote. NPR's Miles Parks joins Life Kit to guide us through all the ways you can vote this year and how to do each, from registration to Election Day.

The sun is going down earlier and temperatures are dropping. We know we're not the only ones getting worried about winter during a pandemic. Rachel Miller of Vice joins Life Kit to talk about ways we can all prepare to make the coming months a little easier.

We could all stand to stretch our cash a little further right now. Life Kit teamed up with financial expert Tiffany Aliche, also known as the Budgetnista, for tips about how to separate needs from wants, stop stress-spending and save for the future.

Constantly saying yes to everything and everyone drains us of time and energy. This episode helps explain the roots of people-pleasing behaviors and how you can say no more often.

Is working from home causing all sorts of aches and pains? An ergonomics expert talked us through how to avoid the most common home setup pitfalls.

Changing workplace culture isn't the job of marginalized employees. But knowing how to manage your boss or document your daily work can help employees of color — even if it just shows you when you've had enough.

Wildfires are raging in California and the Pacific Northwest. Here's how to prepare for a wildfire and what to do if one is approaching.

If you (or your kids) are in college, there's a good chance you're going through online classes this semester — maybe for the first time. Learning remotely can be tough, but staying organized and maintaining social connections can help.

If you're unable to pay rent, you're not alone. In this episode, we explain how to qualify for the new eviction moratorium and what to know if you can't pay your rent.

Math anxiety is real for kids and adults. But parents can help. The solution goes beyond equations and textbooks.

You might've heard the phrase "workplace diversity" in recent months. If you're a leader in your workplace — especially if you're white — this episode is for you. Here are some actionable steps to take to make your organization more equitable and inclusive.

A strong mentor can change your career and help you outside of work. In this episode, we'll give you tips on finding the right mentor to help you achieve your goals.

No one teaches you how to study. Laptop or paper notes? Highlighter or flashcards? And does music help? Here's how to take better notes and study so that you remember what you've learned — without getting crushed by college stress.

It's normal to avoid conflict. This episode gives you tools for turning what could be a heated argument into a constructive brainstorming session — so both parties feel like they are working together instead of against each other.

Maybe you're trying to make it work with a partner in another state. Or maybe your best friend lives across the country. Long–distance relationships are tough, whether they're romantic or not. In this episode, a marriage and family therapist offers advice.

Even white supremacists don't like to be called racist. That's why, NPR's Eric Deggans says, "not racist" doesn't feel like quite enough. In this episode, he walks us through steps to being anti-racist — in other words, ways you can continually strive to undo racism in your world and within yourself.

The best planning for a hurricane happens in blue skies, not gray skies. This hurricane season, get your checklist ready so you're not caught in a bad situation.

When COVID-19 began, the stock market fell off a cliff — leaving less experienced investors wondering, "should I sell to stop the pain!?" The answer, as it always is, was "NO!" The market has now come roaring back, and analysts are wondering, "Can it last, and should people sell stocks?" In this episode we talk to one of the best investors on the planet about the most successful approach to riding out stock market storms and beyond.

The student loan system is confusing. Sometimes it can seem designed to make borrowers fail. But if you know how to navigate it, you're more likely to save money in the long run.

If you're not good at saving money, it's not your fault: Humans are hard-wired to focus on the present. But there's a way to beat evolution and build for your future. This episode explains how to make saving automatic and painless.

It's easy to get into debt, but harder to get out of it — especially if you don't have a plan. This episode offers strategies to help you pay off debt.

Whether you're paying down credit cards or saving for daily necessities during COVID-19, the best place to start is with a budget. Some simple tools can help.

Families with children are in a serious bind. Whether you're looking for options for child care or need resources to keep your kid entertained, this episode will walk through some ideas to think about for this school year.

If you're planning on voting this fall — which you should be — you can probably mail in your ballot instead of voting in person. Here's how to do that.

Lots of people are buying bikes and hitting the road during the pandemic. So if you've thought about getting a bike, now's the time. In this episode, we'll talk about what you need to get started, and some strategies to stay safe.

Friendships inevitably shift over time — and during COVID-19, you might be facing more changes than usual. But those shifts in relationships aren't necessarily a bad thing. Life Kit consulted the experts about how to take a hard look at friendships — and how to break up with a pal, if that's the best route to take. This episode originally ran on August 21, 2019.

How do you tell a stranger to be better at social distancing? What do you do when a backyard gathering suddenly has one too many unmasked guests? This episode walks through the new rules of etiquette during COVID-19.

There's often a lot of pressure put on a person's 20s. Stay career focused? Or make it a time of exploration? In this episode, Elizabeth Segran talks about her book, The Rocket Years: How Your Twenties Launch the Rest of Your Life. She offers advice for anyone who wants to be more intentional about their life choices.

Deciding to forgive is a big step. After all, you're the one who's been harmed! But it turns out that forgiving someone actually has benefits for your mental health. The practice of radical forgiveness can help you process hurt and anger — and ultimately find peace.

You don't need to get super fancy with your morning coffee at home. All it takes are a few strategies to elevate your coffee game. Whether you use a drip machine or pour-over, paper filters or French press, this episode will help you get to know what kind of coffee you like and how to make it a little better.

Everyone needs a little alone time, but with the current pandemic, you might have either too much "me" time or not enough. Let's get that balance back. This episode breaks down some of the research behind what makes even small bouts of solitude restorative and what to do when you're alone too much.

Attention new campers! This episode will get you ready for your first car camping trip so you'll feel comfortable and confident in being a responsible member of the outdoor community. We'll discuss what to bring camping, how to make meals, how to stay safe and how to honor the land.

Some parents think the best way to manage a child's screen time is to set hard limits. But those rules are particularly difficult to keep during a pandemic, when screens are a lifeline for all of us. So what should the rules be? Sonia Livingstone and Alicia Blum-Ross, coauthors of Parenting For A Digital Future, explain why being too strict about screen time might not be the best strategy for your kids — or the whole family.

No matter your skin tone, sunscreen keeps your skin safe from harmful UVA and UVB rays. But to use it right, you need to know a few things: What SPF to use, how often to reapply and the difference between chemical and physical sunscreen. This episode explains what to look for on the back of a sunscreen bottle and how to use it effectively.

Thinking about making a trip to visit family? In the age of the coronavirus, there are questions you need to answer before showing up at your relative's house. In this episode, we talk through best practices for if, or when, you decide to visit elderly relatives during this pandemic.

One in five Americans struggles with medical bills. The secret is that there's something you can do about it — you just have to know where to look and how to ask.

Face masks are crucial for curbing the spread of the coronavirus. This episode goes over some best practices when it comes to face masks, including how to wear a mask properly, the protection given by cloth vs. surgical masks, and how to safely take a break.

There's been a lot of talk about the work white people need to do to understand their role in racism. Layla Saad's book, Me and White Supremacy, helps readers do just that. Saad explains why it's important to dig into the uncomfortable work, why being an ally isn't enough, and ideas to combat white supremacy in your everyday life.

Returning to work during the COVID-19 pandemic? This episode helps workers understand their rights, including current rules about unemployment, safety concerns and underlying conditions.

Eager to bring new plants home, but aren't sure where to begin? This episode will get you started with the basics of houseplant care — from watering schedule to light conditions. Because anyone can become a green thumb with a little time and attention.

We all need strategies to push back against conflict, anger and worry. Tara Brach distills the practice of mindfulness into a simple 4-step tool from her book Radical Compassion. This daily practice can help you show up for 'life' – and let go of regret and anxiety.

Talking about death makes many of us uncomfortable, so we don't plan for it. But the reality is that even a small amount of planning ensures our final wishes are honored — and makes it easier on our family and friends. This episode will help you get started on making a will and an advance directive, even if you don't have a big estate.

Everyone wants to be happy, and science has some answers. In this episode, Laurie Santos, the host of The Happiness Lab podcast, shares the science of cultivating gratitude and reframing positive thinking.

Coming out looks different for everyone and is a continuous process. WNYC Studio's Nancy hosts talk with people about their coming out stories to learn what went well, what could have gone better, and what to say if someone comes out to you.

Journaling helps you process emotions and gain insight. But you don't have to write for an hour a day or keep a beautiful bullet journal to get the benefits of journaling. This episode helps you get started with helpful journal prompts, even if you're wary about putting your feelings out there.

American parents often feel like event planners for their kids. There's a pressure to make sure kids are entertained and content every minute of the day. NPR's Michaeleen Doucleff says kids can be trained to occupy themselves.

You may not think of yourself as racist, but Robin DiAngelo says that "nice white people" are still complicit in racist structures. DiAngelo has tips to help white people break from apathy, interrupt racist systems and commit to anti-racist practices.

This week, the Supreme Court ruled LGBTQ workers are protected from job discrimination. So how can your workplace be truly equitable to transgender people? Gender Reveal host Tuck Woodstock answers questions about making the workplace safer and more inclusive for trans people and provides simple ideas to help you be a trans ally at work and beyond.

For some, talking to your parents and elders about racism can lead nowhere, or even backfire. Ijeoma Oluo, author of So You Want To Talk About Race, offers tips to make that conversation less confrontational and more constructive.

It's Been A Minute host Sam Sanders talks with his colleague Kenya Young, executive producer of Morning Edition and mother of three boys about "the talk" — The series of conversations black parents have with their kids, particularly their sons, about how to deal with police encounters.

Microaggressions are the everyday, thinly veiled instances of racism, homophobia, sexism and other biases that come across in gestures, comments or insults. But the "micro" doesn't mean that the acts don't have a big impact. While there's no one right way to address a microaggression, we have some pointers for ways you can begin to respond.

How do you get a good night's sleep? Many of us have routines we use to try and reach that blissful state of slumber — from meditation to melatonin to putting on a pair of socks. Sleep scientists weigh in on what sleep rituals actually work.

NPR's Michel Martin talks with Jennifer Harvey, author of Raising White Kids: Bringing Up Children in a Racially Unjust America, about how to talk with white kids about racially charged events — and how to keep the conversation going. If you're a white (or nonblack) parent, don't wait for your kids to bring up the topic of race to start the discussion, says Harvey.

The last few weeks have been filled with devastating stories about the police killing black people. In this episode of Code Switch, Jamil Smith, a senior writer at Rolling Stone, reads from an essay that he wrote at The New Republic more than five years ago titled "What Does Seeing Black Men Die Do for You?" The episode doesn't have answers, and neither do we, but we're working hard to find voices that you — our listeners — could use right now.

A visit to the doctor's office looks a little different during the pandemic. Doctors are using telemedicine services to treat patients more frequently. In this episode, Dr. Mara Gordon provides tips to help you get the most out of your telehealth visit.

Summer is here, but the typical summer activities don't feel quite as carefree. How do you know if it's safe to hit the beach, rent a vacation home or pitch a tent? Life Kit host Allison Aubrey interviews experts to rate the risks of favorite summer pastimes.

Whether it's a family pet or a loved one, every child will experience a death at some point — and their parents will likely struggle to explain it. This episode, we revisit the Mr. Hooper episode of Sesame Street, which provides a master class in talking about death and grief with young children.

While it's hard to know what college will look like this fall, college decision day is almost here. So what can students do to make a sound choice during this uncertain time? Education reporter Elissa Nadworny gives an update on what incoming college students need to know about appealing financial aid, changing plans and thinking through a gap year.

Weight stigma can hurt more than just your feelings. Negative messages about weight are actually bad for your health. This episode, a case for ditching the obsession with weight loss and focusing on celebrating all different body shapes and sizes.

It's easy to get caught in a cycle of mounting overdraft fees, credit card interest and high-cost loans. A few simple tools can help you hold onto those hard-earned dollars.

When we see a friend going through a rough patch, it can be hard to know how to help. What do you say? What if you say the wrong thing? In the second part of our conversation with author Rachel Wilkerson Miller, we talk about how to support your friends when things get tough.

You can't fully show up for the people in your life until you know how to do the same for yourself. In this episode, we talk with Rachel Wilkerson Miller, author of The Art of Showing Up, about how to take care of yourself.

We're all experiencing some kind of grief these days. As this pandemic progresses, more of us will experience losing someone important to us. This episode lays a groundwork for the grieving process, no matter what your loss.

Many parents are struggling right now — juggling kids at home 24/7 and coping with their own losses. In this episode, Rosemarie Truglio, a developmental psychologist and vice president of research at Sesame Workshop, offers helpful, pandemic parenting tips.

Dog adoptions are up now that people are spending more time at home. Before you get in over your head, here are some things to consider before adopting a coronavirus dog. This episode will help you weigh the pros and cons, including costs, training and how to adjust your pooch to post-pandemic life.

Hey kids! Sesame Street's Grover is here and he's got some great ideas for making your days brighter during coronavirus. Grover explains how to make virtual play dates more fun, how to daydream and how to be a helper.

Looking for a creative outlet? Sarah Urist Green, author of Your Are An Artist, shares ideas for art projects you can do while at home during the coronavirus outbreak. No creative inspiration required.

Lots of people want to find love, but the pandemic makes doing so more complicated. In this special episode, Sam Sanders of NPR's It's Been a Minute sheds some light on dating and relationships during the coronavirus pandemic.

The current pandemic makes it almost impossible to plan for the future. Uncertainty can be hard to live with day to day, so Life Kit talked to three people who have survived tough times and gained perspective. Here are seven tips to help you cope.

Screens keep us connected while we're socially distant, but phone fatigue is real. It's important to take breaks from your device to destress. In this episode, expert advice for balancing screen time during quarantine.

Everyone has a book in them. Everyone also has a crummy inner voice telling them it's never going to happen. This episode will help shut down those distracting voices and get you started writing a book. After all, all it takes to be a "real writer" is to do some writing.

The CARES Act provides relief to many student loan borrowers during the coronavirus pandemic. But how do you know if you qualify? What if you're enrolled in Public Service Loan Forgiveness? What about private loans? This episode, a Life Kit collaboration with Death, Sex & Money from WNYC Studios, explains the fine print of how to handle student loans during the pandemic.

Exercise is considered an essential activity during this pandemic. But what if it's the first time you'll be going for a jog? Avid runner and host of Wait Wait...Don't Tell Me!, Peter Sagal gives his pitch for why you should start running and three steps to get you there.

Whether you have big plans for a vegetable garden or a tiny pot of windowsill herbs, this episode will help you get your green thumb. We cover the basics of hardiness zones, understanding good soil and building raised beds so you can turn garden dreams into reality.

Experts say the coronavirus outbreak may be the biggest source of Internet misinformation ever. Fake cures, unscientific tips, and conspiracy theories about COVID-19 are flooding the Internet — but there are ways to sniff out misinformation.

Shame spirals, toilet paper panic and bingeing on news — it's easy to worry, but harder to stop. Psychiatrist Judson Brewer explains why panic can be as contagious as a virus and shares simple ways to recenter yourself when you get carried away by anxious thoughts.

Grocery shopping during coronavirus is fraught with confusion. Do you need to disinfect your groceries? When are the best times to go grocery shopping right now? This episode gives tips about safe grocery shopping — and what you can stop worrying about.

There are lots of ways to give back during the coronavirus pandemic, but where do you start? Ari Shapiro of All Things Considered talks with experts about some strategies to get you started if you're able to help out.

Whether you've got a small apartment or a big backyard, there are ways to compost your kitchen scraps in any space. This episode is your starter for how to compost your organic waste into rich soil. Also, how to get the right mix of greens and browns and what you can and can't compost.

If you'd like to read more, but you're finding it difficult — maybe you can't focus, you feel slow or like you're not enjoying the books you tried — don't give up! These four reading strategies will help make reading a little easier and more fun.

Taking care of your mental health during the coronavirus pandemic is important, and it's still possible to get therapy even when you're staying at home. This episode gives information on making online therapy a little easier, low-cost therapy and free mental health hotlines to get you the help you need.

The coronavirus pandemic is making college decisions more complicated. This episode answers the burning questions: How do I get a hold of final transcripts if my school is closed? How do I decide on a school I can't visit? What if I need more financial aid than I thought I did?

Reading poetry doesn't have to be homework. This episode has five tips for all you poetry naysayers to find poetry that speaks to you.

The coronavirus pandemic has caused vast economic disruptions. Millions of people are filing for unemployment, trying to pay rent and deferring loans. If you've lost work, here are some things you can do.

Staying at home means new challenges for your daily habits. This episode, we talk about budget tips and cooking hacks for your self-quarantine time.

Difficulty sleeping can cause anxiety, which often leads to more trouble sleeping. Life Kit host Allison Aubrey talks to sleep experts about how cognitive behavioral therapy for insomnia can bring relief for people with chronic sleep issues.

Tens of millions of parents are homeschooling their kids during the coronavirus. Here's a realistic guide to keeping kids engaged and everyone sane. Hint: this is a good time for passion projects and sleeping in a bit.

As more television streaming services pop up, consumers face more choice than ever. NPR's TV critic lays out a streaming strategy, so you know what options are worth your time.

How can I tell the difference between allergies and coronavirus symptoms? Can you get coronavirus from food? Can I have people over? The coronavirus pandemic is causing lots of uncertainty about everyday life. In this episode, Life Kit host Allison Aubrey answers common questions about coronavirus. This was recorded March 17, 2020. Because the news is moving fast, check npr.org for the latest updates.

Millions of people are trying to work from home because of coronavirus. Life Kit wants to help WFH work for you, especially if you're doing so for the first time.

Coronavirus is raising a lot of questions for parents. From how to talk to children about coronavirus to weathering school closures, enforcing good hygiene and some screen time strategies when you're home with little ones, Life Kit answers your coronavirus questions.

Nick Kroll and Andrew Goldberg are the co-creators of 'Big Mouth,' an animated comedy about a group of tweens stumbling through the mysteries of puberty. Kroll and Goldberg talk with Life Kit parenting hosts about normalizing shame, building empathy, weathering awkward puberty moments and hormone monsters.

So many food labels proclaim their eco-virtues these days: organic, pasture raised, cage-free, non-GMO. But what is a label based on? Here are six ways to make sense of it all.

Feeling blocked with it comes to starting an exercise habit? You can actually get the health benefits of exercise with just 22 minutes of exercise a day — and you might be surprised what "counts" as exercise. Kiss your excuses goodbye!

Owning a home is part of the quintessential American dream, but how do you know if it's right for you? These 6 tips will help sort out the pros and cons to renting and owning — and reveal some things a rent vs buy calculator can't tell you.

You might be wondering how to prevent coronavirus and protect your family if the virus continues to spread. Nancy Messonnier from the Centers for Disease Control and Prevention shares five things you can do to prepare. One takeaway: Wash your hands often with soap and water.

Want to start a new habit? Think small. That's the counterintuitive idea in BJ Fogg's book, Tiny Habits. Fogg explains that making small behavior changes requires just a little motivation and lots of celebrating — and can lead to big change.

When someone comes to you for advice, where do you start? This very meta episode of Life Kit explores how to give good advice to the people you care about. Hint: it's not always about fixing someone's problems.

Given all the types of birth control out there, picking a form of contraception can be overwhelming. It involves understanding how birth control works, your preferences, side effects and more. This episode presents the facts so you can choose the contraception that works for you.

Whether you're a pro at car buying or intimidated by the thought of stepping into a car dealership, there are always ways to play the car-buying game better. This episode will help you strategize to avoid the potential pitfalls when it comes to getting a car loan, so you can drive away with a great deal.

The workplace still ranks as one of the top five places where people meet their mates. Love is intoxicating, but you don't want a workplace romance to become toxic.

Consent, dating, masturbation, porn. It can be difficult having conversations about sex and relationships with teens. NPR's Life Kit has a few tips to help make those talks your kids feel more comfortable.

What can you do if you suspect a child is being impacted by a family member's addiction? Experts say you don't need to be an addiction expert, just a caring adult. This episode offers guidance to help a kid through a tumultuous time.

We all need strategies to push back against conflict, anger and worry. One of the globe's leading mindfulness teachers distills the practice of mindfulness into a simple 4-step tool from her new book Radical Compassion. This daily practice can help you show up for 'life' – and let go of regret and anxiety.

How do race and racism affect our friendships? In this special episode, NPR's Code Switch team and WNYC's Death, Sex & Money podcast answer your questions on race and friendship. Be a good friend and listen.

What kind of lightbulb do you need? There are so many options when it comes to picking the right lightbulb: LED or incandescent? How many watts? What's a kelvin? We help focus your lightbulb search to make the decision easy.

One in seven women experiences postpartum depression. But it's easy to feel alone — especially when you're told having a baby is supposed to be blissful. This episode helps both struggling moms and loved ones identify the symptoms and find treatment.

If the mere thought of going to therapy seems overwhelming, you're not alone. Plenty of people put off seeking therapy because of the stigma, cost and inconvenience. We've got four tips to help you make your first appointment.

"Should I go back to college?" If you're asking yourself this question, here are tips to help you figure out how to do it — whether it's to change jobs, make more money or finish something you started.

Trying to quit smoking can be hard. The good news is the science behind how to quit smoking is very clear. This episode gives you strategies to help boost your chances of success.

Here's how to start a book club that actually meets, has a focus, fosters good discussion and steers clear of logistical nightmares.

Whether you're completely fed up or just ready for the next thing, quitting a job can be stressful and complicated. You don't want to quit a job without a game plan, so consider this episode your checklist before putting in your two weeks' notice.

Professional artists aren't the only people who can make art. In this episode, learn how to weave art into your everyday life. Because whether you're doodling, making pottery or embroidering, creativity is good for you and your health.

Thinking about taking a break from drinking? Here are ways to help you make a plan, navigate tricky social situations and reassess your relationship with alcohol so you can experience the benefits of dry January.

So many weekends get filled up with too many errands, plans, and, yes, work. Never getting time to relax means feeling like a zombie come Monday. Say no to burnout by making your two days off into a mini vacation with relaxation techniques and tips to unplug.

There are so many food tribes out there — everything from Keto to vegan. We help you understand how to choose a diet approach that's right for you.

If you've got 22 minutes, you can get an effective total-body workout. Supreme Court Justice Ruth Bader Ginsberg's personal trainer Bryant Johnson walks us through an interval session and explains why it's so effective.

There are so many different kinds of stains — grass stains on your shorts, a wine stain on your carpet or a grease stain on your shirt — but with the help of some household products and chemistry know-how, you can be a stain removal master.

Sex, genitals, consent, self-touching — it's tricky to talk to younger kids about these topics. This episode helps parents get past the confusion and embarrassment around sex education so they can raise healthy, responsible kids.

NPR's Life Kit is a how-to advice podcast on personal finance, health, parenting, personal growth and more. Because everyone needs a little help being human.

Tossing out overripe avocados, wilted greens and sour milk isn't just costing you money — it's also contributing to climate change. In this episode, learn how to reduce your food waste with composting strategies and creative recipes that will help you turn food waste into dinner.

Anger. Excitement. Frustration. Pride. Hurt. Emotions are everywhere in an office, so why do we pretend they don't exist? Life Kit producer Meghan Keane interviews co-authors of the book No Hard Feelings: The Secret Power Of Embracing Emotions At Work to help you manage emotions at work.

If you'd like to read more, but you're finding it difficult — maybe you can't focus, you feel slow or like you're not enjoying the books you tried — don't give up! These four reading strategies will help make reading a little easier and more fun.

Got an intimidating tower of unread books looming on your nightstand? This episode will help you pick up more books and get through them quicker.

Magical thinking is part of childhood, and when it comes to characters like Santa Claus and the Tooth Fairy, parents often play along with elaborate charades. But what should grown-ups do when kids start aging out of the magic and asking tough questions?

The way many of us think about weight loss is totally counter-productive. Focus on healthy habits you can sustain instead of the numbers on the scale.

We asked three road warriors to share their traveling expertise. The result? Seven tips to help you pack light and plan a trip, like a pro.

Holiday parties, gift exchanges — dealing with the holidays at work can be awkward and fraught. Alison Green of Ask a Manager shares advice on workplace etiquette around the holidays.

The holidays can be joyful and celebratory. They can also cause stress and unearth familial trauma. Life Kit talks to Dr. Andrea Bonior, a licensed clinical psychologist, to equip you with some strategies that will help you minimize holiday stress that stems from family.

Carbs get a bad rap. Here's the science behind why eating too much starch isn't good for you — and smart tips to integrate more slow carbs into your diet.

For many, creating a budget is a dreaded task. But you can do it. These tools will help — and maybe even make it fun.

Knowing when and what to eat may sound simple, but dieting can mess up our connection to hunger cues. The practice of intuitive eating can help people make peace with food.

Where can you find accurate news? Life Kit wants to empower you to become a savvy, critical media consumer. This episode has five takeaways that will help you ask important questions to spot fake news and take steps toward correcting misinformation.

When a child is scared of the dark or being left alone, it can be hard for adults to know the difference between an age-appropriate fear and full-blown anxiety. This episode is full of tools to help parents better understand and manage their child's "worry brain."

Today's kids are bombarded with the realities of climate change — whether through extreme weather or in the news. These tips will help you and your kids cope with the overwhelming feelings to move beyond helplessness and toward action.

You're motivated to make a change and run for office. But where do you even begin? NPR politics reporter Miles Parks explains how to navigate campaign fundraising, door-knocking, and building a "kitchen cabinet."

We all want our kids to succeed, but that doesn't mean running math drills. Author Kathy Hirsh-Pasek explains the "six C's" that kids need to thrive and why raising brilliant kids starts with redefining brilliant.

Healthy eating can be easy if you follow a few simple rules. We guide you through three types of healthy food you should add to your diet, and three not-so-nutritious foods to cut back on.

It's hard to imagine a more boring (and dreaded) word than "mortgage." But if you know where to look, you might find a mortgage that will save you thousands of dollars a year or discover that you qualify for a loan when you didn't think you could.

Life seems full of ever-increasing piles of paperwork – bills to pay, appointments to make, school forms to sign, carpools to organize. Here's how to conquer all the responsibilities on your to-do list so you can get back to real life.

NPR's Life Kit answers parents' questions about their kids' screen use. Education consultant Ana Homayoun says it's all about empowering your kids to make good decisions when you're not around.

Don't let the sticker price of college paralyze you. This episode gives you smart saving strategies — including how to prioritize your own retirement savings, choosing a 529 plan and what financial aid offices really look at — so you can start saving for your child's college tuition.

Before you earn your diploma, you need to focus on a different piece of paper: a resume. Here's how to think about what you want to do, and then go out and get a job — maybe even a career.

Should you hand-write your notes or use a laptop? What about flashcards? Does highlighting even do anything? Here's how to improve your study habits and remember what you've learned — and keep college stress under control.

Congratulations! You've been accepted into college. Now you've got to find your way around campus, pick out classes, make new friends and figure out a plan to graduate. — on time. Here's how to make it easier.

The typical definition of masculinity is the polar opposite of what makes strong friendships. In this episode, we talk to men about their struggles with friendship and looking for answers with some celebrity experts.

In this episode, we show how to manage friendships as your life changes — and as your friends' lives change, too. You'll get practical advice on keeping friends throughout the years and even a few instructions on how to — eek — break up with a friend.

Friendship is hard, but the best way to tackle it is to talk about it. In this episode, you'll learn from the experts about how to make new friends and deepen your existing relationships.

One in 5 Americans struggles with medical bills. Here are things you do to get medical bills reduced — or even forgiven.

It is possible to get out of debt fast, but it's a gritty marathon to get to a better place. Here's how to keep up the momentum.

If you're in debt, you're not alone. Here's how to make a plan and get yourself out.

What is all our wandering for? In this episode, we find meaning in the journey, not just the destination, with help from a professional traveler and an artist whose expertise is doing nothing at all.

In this episode, Life Kit shows you how to handle personality clashes and thorny social problems when you travel together.

We asked three road warriors to share their traveling expertise. The result? Seven tips to help you pack light and plan a trip, like a pro.

In this special episode, Sam Sanders of NPR's "It's Been A Minute" talks with financial journalist Hannah Seligson and Aminatou Sow from the podcast "Call Your Girlfriend" about why millennials are so financially intertwined with their parents.

None of us is prepared to be caregivers — the role is thrust upon us. More than 40 million Americans are caring for an elderly parent or loved one. Here are six tips to make the caregiving burden more sustainable.

Finding out you have a serious medical condition can leave you reeling. These strategies from medical and lay experts will help you be in control as you navigate our complex health care system and get the best possible care.

Going to a doctor who puts you at ease can actually improve your health. We have six tips for finding a primary care doctor you click with — and how you can make the most out of that relationship.

From distracted parenting to "sharenting," an honest look at our own use of electronic media can make us into more skillful parents and better role models.

Emotional outbursts. Lost sleep. These are signs that your kids are spending too much time with digital devices. Here's what you can do about it.

The family that plays video games together, stays together. When parents become digital mentors, children can learn empathy, resilience, and prepare for future careers. Here's how to harness the advantages of screen time.

Don't let college anxiety rush you into a financial mistake that could haunt you for years. This Life Kit episode lays out the do's and don'ts of paying for college so that you don't have to mortgage your future before you get there.

You've taken the leap and enrolled in college! But money issues don't end when you accept your financial aid. Paying your way through school can be stressful, but lots of folks have made it work and they have advice for how you, too, can navigate your years in college.

Paying off student loans can be a financial nightmare. But if you know how to navigate the system, you can find a payment plan that's more affordable.

Actress Sonia Manzano is beloved by millions as Maria on Sesame Street. Her character r on TV mirrored many of Manzano's real-life milestones, like marriage and motherhood (Elmo served as ring bearer for Maria's wedding on the show). She also wrote for Sesame Street in later years, and helped the show address diversity issues. In this special episode, Manzano reflects on her 44 seasons on Sesame Street, what she thinks was the show's most poignant moment — and which Muppet was secretly her favorite.

So many food labels proclaim their eco-virtues these days — organic. Pasture-raised. Cage-free. Non-GMO. What do they actually mean? Here are six ways to make sense of it all.

- "Natural" or "sustainable" labels have no legal standard.
- "Organic" means it's better for the planet, but may not be better for you.
- Non-GMO is not organic. The food was still grown with pesticides.
- Labels like "Animal Welfare Approved" mean the animals got to live outdoors.
- "Fair Trade" products deliver a little extra money to small farmers in cooperatives.
- Don't let labels stress you out. When it comes to solving the world's problems, your shopping decisions aren't nearly as important as your political decisions.

Knowing when and what to eat may sound simple, but dieting can mess up our connection to hunger cues. The practice of intuitive eating can help people make peace with food.

Self-regulation skills, including self-control, help us reach our goals, learn in school and get along with others. Millions of children struggle to develop them. We talk to experts for strategies to teach these skills — and get some very special help from Cookie Monster.

Here's what to remember:
- Look at self-regulation as a skill that can be learned and practiced.
- Teach children to calm themselves.
- Use your imagination to reframe a temptation.
- What would Batman do? Kids can channel their heroes to make it easier to live up to their values.
- Be strategic about distractions.
- Build self-regulation skills with activities like martial arts or music lessons.

Up to 93% of American adults have some degree of math anxiety. The problem often starts in elementary school, but parents can do a lot to fix it. We talk to experts to get some unexpected strategies for children of all ages, with a little bit of help from Sesame Street and, of course, the Count.

Here's what to remember:
- Your own math anxiety doesn't have to hold your kids back.
- Talk about math when you're sharing everyday activities.
- Play math — with board games, card games, puzzles, and more.
- Forget about right and wrong answers. Keep things open-ended — life, and math, are more fun that way.

Most kids value success and achievement more than caring for others, according to Harvard's Making Caring Common project. Who is to blame? We are. We talk to experts for ideas on how to do better, and why.

Here's what to remember:
- Children are born to be kind — but also unkind.
- Kindness requires courage.
- To build kindness, practice mindfulness.
- Teach real apologies, and frame forgiveness as a gift you give yourself.
- Practice gratitude to "raise the capital" of everyday kindness.
- Kindness is a habit; rituals, chores and service can all help.

The way many of us think about weight loss is totally counter-productive. Focus on healthy habits you can sustain instead of the numbers on the scale.

Here's what to remember:
- Forget goal weights. Instead, focus on behavioral goals.
- Start with small changes and let them snowball.
- A loss of only 3% of your body weight can meaningfully improve your health.
- Remember that your best weight is the one you reach when you live the healthiest life you can actually enjoy.

Our biology makes it hard to lose weight. In this episode, we won't tell you how to lose weight — or whether you even need to. We will give you five realities about biology, and they might even help you be kinder to your body.

Here's what to remember:
- Metabolism slows when you lose weight.
- Hormonal changes that come with weight loss make you hungrier.
- What you eat is more important than how much you exercise.
- Exercise seems to play a big role in maintaining weight and preventing further gain.

We all can feel the effects of weight stigma, no matter what our size. Here's how to feel good about the body you're living in and improve your health, without obsessing about your weight.

We help you understand whether you need an adviser, and if you do want one, how to find someone who will act in your best interest.

Here's what to remember:
- Many people don't need to pay for financial advice.
- Use a "fee-only" adviser, not a "fee-based" adviser.
- Consider low-cost options like robo-advisers or Vanguard.
- You might need to break up with your adviser — but you can still be friends.
- Two online resources can help you find an adviser: NAPFA and Kent on Money.

Investing doesn't have to be hard. We explain how to grow a nice nest egg and avoid that four-letter word that starts with F ... fees.

Here's what to remember:
- Don't pick your own stocks.
- Don't sell stocks if the market crashes.
- Diversify your portfolio.
- Don't pay too much in fees.
- Invest in index funds, not actively managed funds.
- Rebalance your portfolio every year — then leave it alone.

If you're not good at saving money, it's not your fault: Humans are hard-wired to focus on the present. But there's a way to beat evolution and build for your future.

Here's what to remember:
- Make savings automatic.
- Save, even if you have student loans.
- Participate in your employer's matching plan.
- Reward yourself for saving.
- Envision your future self.
- Start saving young.

Whether a school shooting or a deadly tornado, scary events in the news can leave parents struggling to know when — and how — they should talk with their kids about it. Rosemarie Truglio of Sesame Workshop and Tara Conley, a media studies professor at Montclair State University, give us tips.

- Limit their exposure to breaking news.
- For the really big stories, pick a quiet moment and start the conversation by asking what kids have heard and how they're feeling.
- Give facts and context: Let kids know that most scary news events are rare. Show them where it is happening on a map.
- When they ask why something happened, avoid labels like "bad guys."
- Encourage kids to process the story through play, art, even video.
- Take positive action together.

Even the most amicable split is world-changing for young children. Here are a few key tips for grown-ups trying to help their kids navigate this big transition.
- Give children as much heads-up as you can — as soon as you've made a definite decision to split up.
- It's a grown-up problem. Don't share details that will confuse your child or hurt your partner.
- Don't fear the big feelings or the "pajama truth-bomb."
- It's good for kids to talk about a separation — even when it may be painful for adults to hear.
- Make sure your kids know that not everything will change.
- Keep routines, and toys, consistent, even if they're traveling from one home to another.
- Look back together on the good memories.

Whether it's mini-makeup kits, gross-smelling slime or semi-automatic foam-dart guns, every parent or caregiver has fielded requests for toys that they're just not that into. We talk about princesses and superheroes and their influence on kids with Rosemarie Truglio of Sesame Workshop and Lisa Dinella, a gender studies professor at Monmouth University.

Here's what to remember:
- Banning toys outright can be counterproductive.
- Pay more attention to how kids play than what they're playing with.
- Fight sexism in the playroom by broadening toy selections.
- Talk directly to your kids about your values.
- Join in your child's play to help expand the possibilities.
- Grossed out? Use toilet toys as a chance to teach science — and manners.

Whether it's a goldfish or Grandma, every child will experience a death at some point — and their parents will likely struggle to explain it.

Here's what to remember:
- Be honest and concrete. The cat wasn't put to sleep, and Grandma didn't go on a long journey.
- Don't overwhelm kids with too much information. They need time to process.
- Make sure kids know they're still surrounded by people who will love and support them.
- Don't be afraid to show emotion.
- When it comes to deathbed visits or funerals, tell kids what they might see and give them a choice.
- Keep the hope alive!

Even babies notice differences like skin color, eye shape and hair texture. Here's how to handle conversations about race, racism, diversity and inclusion, even with very young children.

A few things to remember:
- Don't shush or shut them down if they mention race.
- Don't wait for kids to bring it up.
- Be proactive: Help them build a positive awareness of diversity.
- When a child experiences prejudice, grown-ups need to both address the feelings and fight the prejudices.
- You don't have to avoid topics like slavery or the Holocaust. Instead, give the facts and focus on resistance and allies.

Magical thinking is part of childhood, and when it comes to characters like Santa Claus and the Tooth Fairy, parents often play along with elaborate charades. But what should grown-ups do when kids start aging out of the magic and asking tough questions?

Here's what to remember:
- You aren't lying. You're entering their world of make-believe.
- When kids start asking questions, listen carefully. They might not be ready for the whole truth.
- When the jig is up (and you'll know!), come clean and be prepared for big feelings.
- Find new ways to keep the magic alive.

When you can't sleep, your thoughts can be your worst enemy. In this episode, we explain five key strategies to help break the spiral, based on what many believe is the most effective treatment out there: cognitive behavioral therapy for insomnia, or CBT-I.

Here's what to remember:
- Log your sleep time to get a reality check on how much you're actually sleeping.
- Write down your anxious thoughts; then replace them with more rational ones.
- Restrict the amount of time you spend in bed based on information from your sleep log.
- Find a relaxation technique.
- Make it a rule: The bedroom is only for sleep (and sex); no electronic devices, no lying in bed, ruminating.

From mediation to melatonin to putting on a pair of socks, we all have routines to help us reach that blissful state of slumber. These are the ones that work:

- Forget sheep. Instead, use mental imagery — picturing a walk in the woods or a stroll on a beach — to help relax.
- Relaxation and meditation apps can help you unwind.
- Melatonin supplements might ease your way into sleep, but too much melatonin could disrupt it.
- Over-the-counter sleep medications may knock you out, but they won't result in effective sleep.
- If young kids wake you in the wee hours, don't react in a way that increases their stress — but do find strategies that make it no fun to be up.
- Sleep rituals are personal. If you believe in yours, that might be all you need.

From the moment you wake up, your body starts to prepare for sleep. We show you how to adjust your daytime habits to get the best possible night of rest.

Here's what to remember:
- Start the day with natural light — from an east-facing window, or even better, go outside — to put the brakes on melatonin.
- Cut the caffeine off by late morning. Even if it doesn't keep you up, caffeine impacts how much deep sleep you're getting.
- Get moving during the day. Exercise can increase the quantity and quality of your sleep.
- Avoid the nightcap. Alcohol makes you feel sleepy but disrupts deep sleep.
- Ban the smartphone and TV from the bedroom. Too stimulating, when you should be letting go.

If you use credit cards in a intentional way, you can free up some valuable perks. We geek out on strategies to make credit cards work for you, without getting out of control on spending.
Here's what to remember:
- Use credit cards that have the best rewards on the things you spend the most money on.
- Protect your credit score: Always pay off your balance, don't spend more than 30 percent of your limit, don't cancel a card you've had for a long time.
- Don't outgame yourself by accepting too many new cards with sign-up bonuses.
- Know yourself: If you've had trouble with running up debt, don't tempt yourself with more cards.

Don't get caught in a cycle of unnecessary overdraft fees, credit card interest and high-cost loans. A few simple tools can help you hold onto those hard-earned dollars.

Here's what to remember:
- Automation is your friend. Set your bills on autopay.
- Overdraft protection is deceptive. Link your checking account to a savings account to avoid overdraft fees.
- Set up a buffer savings account with automatic deposits.
- Don't use credit cards for emergency spending.
- If you do have an emergency, try asking your employer for your already-earned wages.
- Balance transfer checks can help with high-interest debt, but read the fine print.

To many, it's a dreaded task: making a budget to keep track of money. Guess what? You can do it, and we show you some tools that can help — maybe even make it fun. The founder of the popular budgeting software You Need A Budget tells us how to track your spending.

Here's what to remember:
- Don't budget just because you should: Set a goal.
- Leverage anxiety from a life change and turn it into motivation.
- Follow the 50-30-20 method.
- Use the power of scarcity.
- A roommate is worth 1,000 coffees.
- Find the budgeting technique that works for you. Here's a worksheet to get you started: https://bit.ly/2umlqex.