How To! with Charles Duhigg
- Episodes
- 414
- Released
- weekly
- Latest episode
- Nov 10, 2026
About the podcast
You've got questions. We find answers. We all need advice, but it's not always clear who to ask. Each week, we invite a listener on the show to tackle a real problem, like protecting our elderly loved ones from scammers, emigrating as a throuple, and speaking without saying "um" - all with help from world-class experts: attorneys, doctors, entrepreneurs, authors, researchers - who actually know what they're talking about. Think of it as eavesdropping on someone else's therapy session, without the co-pay or awkward silence.
Episodes 414
How to Be More Creative
Lorenzo is a dental student with big dreams—of becoming a rock star. Lorenzo plays a mean guitar at open mic night, but there’s one thing holding him back: He doesn’t know how to write his own songs. In this …
Show notes
Lorenzo is a dental student with big dreams—of becoming a rock star. Lorenzo plays a mean guitar at open mic night, but there’s one thing holding him back: He doesn’t know how to write his own songs. In this episode of How To!, we bring in master songwriter Ben Folds, former frontman of Ben Folds Five, and author of A Dream About Lightning Bugs: A Life of Music and Cheap Lessons. Many of those lessons are about how anyone can unlock their creativity. Ben breaks down his own music, and tinkers with Lorenzo’s attempt at writing a break-up song. He tells him to embrace cliché, then slip in something unexpected. Also, switch the first lyric with the second. Will it work? Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How to Improve Your Memory
Jessica is only 26, but says her memory is 'worse than my mother's.' She forgets friends' birthdays, important details at work and worries that life is passing her by. In this episode of How To!, we bring in …
Show notes
Jessica is only 26, but says her memory is 'worse than my mother's.' She forgets friends' birthdays, important details at work and worries that life is passing her by. In this episode of How To!, we bring in Joshua Foer, a former U.S.A. Memory Champion who wrote Moonwalking with Einstein: The Art and Science of Remembering Everything, to help Jessica train her brain. Josh says you don't have to be a memory champion to have a superhuman ability to remember — you just have to pay attention and let your imagination run wild (the raunchier the better). Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How to Perform Amid Pressure
Mike’s dream job of playing bass in a Chicago orchestra is within reach — if only he can conquer his nerves and master the audition. In this episode of How To!, we bring in Don Greene, a peak performance …
Show notes
Mike’s dream job of playing bass in a Chicago orchestra is within reach — if only he can conquer his nerves and master the audition. In this episode of How To!, we bring in Don Greene, a peak performance psychologist who’s worked with Wall Street traders and Olympic athletes, to see if he can help Mike perform his best under the spotlight. The secret? Jumping jacks, extra sleep, and watching reruns of The Office. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How to Nudge Your Kid Into Adulthood
Owen is about to graduate from high school and has no idea what he wants to do next. Owen doesn’t seem worried, but his mom, Lisa, is freaking out. In this episode of How To!, we get help from Julie …
Show notes
Owen is about to graduate from high school and has no idea what he wants to do next. Owen doesn’t seem worried, but his mom, Lisa, is freaking out. In this episode of How To!, we get help from Julie Lythcott-Haims, former Stanford dean and author of How to Raise an Adult. Julie regrets dragging her own son off to college before he was ready. Pushing your child into adulthood, she says, means asking the right questions—and then getting out of the way. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How to Fire Your Daughter
Kyle wants to sell his 50-year old family insurance business so he can finally retire. But a troublesome employee is holding him back: his daughter. In this episode of How To!, Harvard Business School professor …
Show notes
Kyle wants to sell his 50-year old family insurance business so he can finally retire. But a troublesome employee is holding him back: his daughter. In this episode of How To!, Harvard Business School professor Christina Wing tries to help Kyle figure out how to sell his company without sabotaging their relationship. But if you have to fire your daughter, is it ever strictly business? Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How to Talk to Your Kid About Sex
Thirteen-year-old Henry seems like a model son. He gets good grades, plays on the hockey team, and has a solid group of friends. But Henry’s been spending a lot more time on the internet, and recently brought …
Show notes
Thirteen-year-old Henry seems like a model son. He gets good grades, plays on the hockey team, and has a solid group of friends. But Henry’s been spending a lot more time on the internet, and recently brought up something that troubled his parents—that a woman could ruin a man’s career by accusing him of sexual harassment. Now his parents wonder what other forms of toxic masculinity Henry is learning online and in the locker room. In this episode of How To!, we bring on Peggy Orenstein, author of Boys & Sex, to share what she’s learned about how to raise a boy into a modern man. When it comes to sex and consent, Peggy says, this shouldn’t be one single talk. Instead, over the course of many conversations, help your kids understand that most media—and especially porn—does not portray sex realistically. Try to talk about intimacy in a positive way, rather than just warning your son what to avoid or how things can go wrong. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How to Control Your Thoughts
Emilia can’t stop thinking about a long-ago love affair with Ivan, a man she met in Mexico in her early 20s and dated for several years. Now, a decade later, Emilia is newly married, but thoughts of her time …
Show notes
Emilia can’t stop thinking about a long-ago love affair with Ivan, a man she met in Mexico in her early 20s and dated for several years. Now, a decade later, Emilia is newly married, but thoughts of her time with Ivan pop into her mind daily, a fact she’s never shared with her husband. On this episode of How To!, we bring on Ethan Kross, a psychology professor at the University of Michigan and the author of Chatter: The Voice In Our Head, Why It Matters, and How To Harness It. Whether thinking about a past experience or worrying about the present, we all get stuck in negative cycles of thought, and Ethan has the tools to help us form a better relationship with our thoughts. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How to Argue With Your Spouse (And Stay In Love)
Lauren and Carlos are afraid their marriage is at a breaking point. With Carlos out of work, an active toddler to care for, and another child on the way, Lauren and Carlos are feeling pressures familiar to many …
Show notes
Lauren and Carlos are afraid their marriage is at a breaking point. With Carlos out of work, an active toddler to care for, and another child on the way, Lauren and Carlos are feeling pressures familiar to many newlyweds—and the pandemic has only made it worse. Can we help this couple find their way back to each other? On this episode of How To!, we bring on John and Julie Gottman, who are not only co-founders of The Gottman Institute and co-authors of Eight Dates: Essential Conversations for a Lifetime of Love, but also have been married to each other for more than three decades. They help Lauren and Carlos begin to heal their relationship with tips that can apply to all couples. For starters, you are not your partner’s therapist, Julie says. Looking for patterns in their behavior will only drive you further away from understanding each other. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How to Teach Your Kids Resilience
Is there a right way to let kids struggle and fail? How do you raise resilient children? And most important, when should you help out, and when should you chill out? We ask Wendy Mogel, author of The Blessing …
Show notes
Is there a right way to let kids struggle and fail? How do you raise resilient children? And most important, when should you help out, and when should you chill out? We ask Wendy Mogel, author of The Blessing of a Skinned Knee to advise a Portland, Oregon, couple who worry about their son becoming upset when he gets wet in a squirt-gun fight. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How To Run (Even When It's Painful)
Sophie Power once breastfed her newborn during an ultramarathon, but an upcoming 268-mile race across a remote stretch of Great Britain is freaking her out. We turn to Wim Hof, aka "The Iceman," for advice …
Show notes
Sophie Power once breastfed her newborn during an ultramarathon, but an upcoming 268-mile race across a remote stretch of Great Britain is freaking her out. We turn to Wim Hof, aka "The Iceman," for advice. Because when you are worried about pain, you should definitely consult a Dutch extreme athlete who sits in freezing water for fun. (Really!) This is a great episode for anyone who is scared up taking up a running habit, or any other exercise (or who just loves hearing about how to withstand pain). Enjoy! Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How To Stop Worrying So Much
Matt has anxiety attacks. Every day. When he gets too many texts, when he starts worrying about his family, when the unexpected occurs—that’s when the sweat starts and his mind begins racing. He’s a strong …
Show notes
Matt has anxiety attacks. Every day. When he gets too many texts, when he starts worrying about his family, when the unexpected occurs—that’s when the sweat starts and his mind begins racing. He’s a strong guy—he was a cop—but he thinks today’s problem is connected to a tragic event in the past, and he doesn’t know what to do. We introduce him to Ben Michaelis, a clinical psychologist and habit expert, to help Matt figure out what’s triggering his anxiety attacks and how he can get back control over his head—and his life. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How To Sleep Better
Ben, also know as "Sleepless in San Francisco" hasn't been able to get a good night's rest for over a decade. He's tried noise machines, medication, vodka, even eating cheese -- but nothing has worked. In this …
Show notes
Ben, also know as "Sleepless in San Francisco" hasn't been able to get a good night's rest for over a decade. He's tried noise machines, medication, vodka, even eating cheese -- but nothing has worked. In this episode of How To!, we bring in Andy Puddicombe, a former Buddhist monk and co-founder of the meditation app Headspace, to help Ben hit the hay. Plus, some new information from the frontiers of sleep from your host, Charles Duhigg! Learn more about Sleep at Charles Duhigg's newsletter, The Science of Better! You can find it here: https://charlesduhigg.substack.com/p/the-science-of-sleep-how-to-slay Do you have a burning question or a problem that needs solving? Send us a note at [email protected]. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.How to Bounce Back From Injury
Jami's dealt with chronic knee instability and dislocations since childhood, two major surgeries, years of tedious rehab. Now she wants to actually trust her body again before starting a family, not just …
Show notes
Jami's dealt with chronic knee instability and dislocations since childhood, two major surgeries, years of tedious rehab. Now she wants to actually trust her body again before starting a family, not just tolerate it. She talks to Tom Morrison, a mobility coach who thinks most people rehab wrong: too much isolating single muscles in a gym, not enough moving joints through their full range the way real life demands. His fix is almost annoyingly simple, five minutes a day, household stairs, some deliberate fidgeting, nothing that looks like a workout. He also digs into why recovering athletes sabotage themselves without realizing it, pushing hard in the gym while skipping the boring daily movement that's actually doing the real work.
Click Here to learn more about Tom Morrison
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
How to Improve Cyclists' Safety from Dangerous Non-Cyclists' Behavior
Amateur cyclist and university associate professor Wendy loves riding her bike with her young son and local road group, but aggressive drivers, close calls, and a deep-seated hostility toward cyclists leave her …
Show notes
Amateur cyclist and university associate professor Wendy loves riding her bike with her young son and local road group, but aggressive drivers, close calls, and a deep-seated hostility toward cyclists leave her fearing for their safety on the road. Enter Meredith Glaser, CEO of the Urban Cycling Institute and professor of cycling at Ghent University, who advocates for shifting away from defensive cycling culture and toward treating bikes as everyday appliances rather than radical political statements. She introduces Wendy to the power of temporary "street experiments" and community-led initiatives like the "bicibus" or "kidical mass," advising her to leverage grassroots momentum, youth health messaging, and local allies (including cycling police officers) to reclaim public streets, foster safer road habits, and normalize bike transit without getting bogged down in municipal bureaucracy.
Meredith Glaser is the CEO of the Urban Cycling Institute and a leading expert on human-scale mobility. Head over to urbancyclinginstitute.org to learn more. They also have a substack - Urban Cycling Institute | SubstackExecutive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
How To Stop Being an Emotional ATM
Last week, our expert Arthur Brooks gave us some surefire advice for resetting the parent-child relationship so your kids don't treat you like an emotional ATM. On this episode of How To!, he's going to teach …
Show notes
Last week, our expert Arthur Brooks gave us some surefire advice for resetting the parent-child relationship so your kids don't treat you like an emotional ATM. On this episode of How To!, he's going to teach our listener, Karen, how to balance the books, so to speak, by taking some withdrawals of her own. He has some surprising tips for how to restrain yourself from swooping in to save the day when it would be better to let them figure it out. Starting with a hilarious story of the time Arthur's adult son called him—pantsless—from Las Vegas. If you liked this episode, check out part one: "How To Parent Less." Do you have a problem that needs solving? Send us a note at [email protected] or leave us a voicemail at 646-495-4001 and we might have you on the show.
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
How to Get Your Kids to Take Good Risks
Today on How To!, Freddy, a physician, scientist, and father, struggles with how to mentor his 12-year-old daughter, who prefers her safe comfort zone and strongly resists new experiences, travel, or unfamiliar …
Show notes
Today on How To!, Freddy, a physician, scientist, and father, struggles with how to mentor his 12-year-old daughter, who prefers her safe comfort zone and strongly resists new experiences, travel, or unfamiliar foods. Host Mike Pesca brings on stand-up comedian and Parenting is a Joke podcast host Ophira Eisenberg to discuss strategies for nudging risk-averse kids to embrace uncertainty without overwhelming them. They explore why today's deluge of technology and abundance creates unique parenting hurdles, how to gamify trying new things, and the shift away from gentle parenting toward tougher love approaches like "FAFO." Plus, is pushing kids outside their comfort zone the key to preparing them for an unpredictable future, or should parents learn to accept their child's natural boundaries?
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
How to Feel Good in Your Clothes
Today on How To!, Michael, a retired FDNY captain who used to rely on a uniform every day, finds himself staring blankly into his closet and canceling dates because he does not know how to dress. Host Mike …
Show notes
Today on How To!, Michael, a retired FDNY captain who used to rely on a uniform every day, finds himself staring blankly into his closet and canceling dates because he does not know how to dress. Host Mike Pesca brings on Tavia Sharp, an executive image and personal brand strategist and founder of Styled Sharp, to help Michael navigate post-retirement style, move past 1990s baggy clothing trends, and overcome the challenge of finding proper-fitting clothes as a shorter guy. They discuss the concept of building a practical "capsule wardrobe," why you shouldn't blindly trust store clerks who call themselves stylists, and how to shop for your specific body type. Plus, is adopting a color palette and finding your "season" actually helpful advice, or just unnecessary over-complication?
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
How to Hire Someone and Be a Good Boss
Comedian and Wait Wait... Don't Tell Me! panelist Paula Poundstone splits her time among a grueling tour schedule and a chaotic home life, but she wants to find the focus necessary to manage her household staff …
Show notes
Comedian and Wait Wait... Don't Tell Me! panelist Paula Poundstone splits her time among a grueling tour schedule and a chaotic home life, but she wants to find the focus necessary to manage her household staff and stop letting her deep aversion to conflict ruin her business. Enter Nedra Glover Tawwab, relationship expert and author of Set Boundaries, Find Peace, who advocates for establishing extreme clarity and asserting direct workplace rules rather than falling into the trap of passive-aggressive avoidance. She introduces Paula to an evaluation rubric for vetting potential employees, advising her to utilize trial workdays and custom hiring assessmentsShe exposes the traps of management neglect that trick empathetic bosses into prioritizing an applicant's personal hardships over their actual ability to complete high-stakes tasks.
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
How To Keep Cool in a Crisis
Originally Aired on Oct 12, 2021 On this episode of How To!, the second in a two part-series, Dan Christensen, a bus driver in Portland, Oregon, and Matt Smith, a crisis intervention trainer and the co-founder …
Show notes
Originally Aired on Oct 12, 2021 On this episode of How To!, the second in a two part-series, Dan Christensen, a bus driver in Portland, Oregon, and Matt Smith, a crisis intervention trainer and the co-founder of Aegis Training Solutions, are back to teach you what to do when a fight is already underway. Dan talks about his experience with the 2017 Portland train attack that left two people dead. How do you stay safe? What is your responsibility to those around you? In short, how can you be a better bystander?
If you liked this episode, check out: "How To Have a Fight That Actually Helps Your Relationship."
Do you have a question with no easy answers? Send us a note at [email protected] 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 and Rosemary Belson.
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How Constraints Make Us More Creative
Ofra splits her time among a number of hobbies in her retirement, but she wants to stop feeling rudderless and find the focus necessary to write a book of observational humor based on her twenty-year career as …
Show notes
Ofra splits her time among a number of hobbies in her retirement, but she wants to stop feeling rudderless and find the focus necessary to write a book of observational humor based on her twenty-year career as a psychotherapist. Enter David Epstein, workplace researcher and author of Inside the Box, who advocates for creating artificial structure and imposing concrete deadlines rather than falling into the trap of endless optionality. He introduces Ofra to an evaluation rubric for vetting creative output, advising her to write a mock press release before starting her project to define her audience and clarify the exact parenting misconceptions she wants to target. He exposes the traps of subtraction neglect that trick retirees into adding too many low-stakes activities to their daily routines.
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
Follow us on Social Media: Instagram https://www.instagram.com/pescagist/ X https://x.com/pescami YouTube https://www.youtube.com/@pescagist TikTok https://www.tiktok.com/@pescagist
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/howto
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
Should I Choose Passion or a Stable Job?
India splits her time between contract production and agency work, but she wants to stop prioritizing other people's projects to scale her personal brand. Enter Simone Stolzoff, workplace researcher and author …
Show notes
India splits her time between contract production and agency work, but she wants to stop prioritizing other people's projects to scale her personal brand. Enter Simone Stolzoff, workplace researcher and author of The Good Enough Job, who advocates for building a multi-pronged freelance career rather than recklessly burning your ships. He introduces India to an evaluation rubric for vetting new business, advising her to decline any corporate opportunity that does not offer either a premium payout or a clear brand-building advantage. He exposes the traps of vocational awe that trick creatives into accepting less than they deserve, warns her about the exhausting grind of narrow algorithmic niches, and hands her a data-driven framework to prototype and prune her various income streams as her professional goals evolve.
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
How To Make New Friends as an Adult
Steven racks up acquaintances on group mountain bike rides, but he cannot turn a casual trailhead hello into a real friendship. For decades he coasted on the built-in connections of being in a band, working in …
Show notes
Steven racks up acquaintances on group mountain bike rides, but he cannot turn a casual trailhead hello into a real friendship. For decades he coasted on the built-in connections of being in a band, working in a lab, and having a wife who did the social legwork. But now he needs to make some new friends. Enter Dr. Marisa G. Franco, University of Maryland professor and New York Times bestselling author, who studies adult connection for a living. She walks Steven through the "liking gap," the trap where you assume people like you less than they actually do. She exposes the covert avoidance that keeps him safe and alone. And she hands him a "repotting" strategy for converting trail buddies into a genuine community.
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
Beating Yourself Up? The 10-Second Play That Outsmarts Your Inner Critic
This week we're sharing a special episode from our friends at Mentally Stronger with Therapist Amy Morin — the Webby Award–winning podcast hosted by psychotherapist and mental strength trainer Amy Morin, whose …
Show notes
This week we're sharing a special episode from our friends at Mentally Stronger with Therapist Amy Morin — the Webby Award–winning podcast hosted by psychotherapist and mental strength trainer Amy Morin, whose TEDx talk has been viewed more than 25 million times and whose books have sold over a million copies in more than fifty languages.
Every week, Amy shares a practical, research-backed mental strength strategy you can use right away. Think of it as a therapy session you don't have to book: all of the strategy, none of the small talk.
Today we're sharing her episode on outsmarting your inner critic. Amy introduces the anxious voice in her own head that tries to keep her from taking risks, and walks through a simple three-step play — backed by research on self-distancing — for taking that voice's power away so it stops running your life. This play is one of the fifty tools in her brand-new book, The Mental Strength Playbook.
For more strategies like this, follow Mentally Stronger on Apple Podcasts, Spotify, or wherever you get your podcasts. And tell her Mike sent you.
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How To Ditch Your Distractions Once and For All
There's one thing that all of Helena's personal projects have in common: they remain unfinished. The family photo album is empty, as is her mom's recipe book. And the lavender garden is still unplanted. Helena …
Show notes
There's one thing that all of Helena's personal projects have in common: they remain unfinished. The family photo album is empty, as is her mom's recipe book. And the lavender garden is still unplanted. Helena is not lazy. In fact, she's a busy lawyer who has no problem finishing tasks at the office. But she's also a busy mother raising a family, and free time is hard to come by. So how can Helena banish her distractions? On this episode of How To!, the first in a two-part series on time management, we talk to Nir Eyal, author of Indistractable: How To Control Your Attention and Choose Your Life. Nir used to be just as distracted as Helena, but then he figured out some tricks to break free from his stray thoughts. He explains why procrastination isn't a sign of laziness, it's a sign of discomfort. And why it's more important to address your feelings than silence your push notifications.
If you liked this episode, check out: "How To Stop Procrastinating" and make sure to tune in next week to learn how to set the perfect deadline.
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How To Get Into Wine
Today on How To!, Ross, a TV director who enjoys a drink but feels intimidated by the pretension of the wine world, levels up his wine knowledge. Mike brings on journalist and The Corrupt Wine Writer Substack …
Show notes
Today on How To!, Ross, a TV director who enjoys a drink but feels intimidated by the pretension of the wine world, levels up his wine knowledge. Mike brings on journalist and The Corrupt Wine Writer Substack author Joel Stein to cut through the snobbery, explain why you shouldn't be afraid to ask for help at a wine shop, and offer practical tips on how to order confidently at restaurants without overspending. They discuss why "drinking what you like" is only half the battle and how to navigate restaurant markups. Plus, is wine knowledge actually a gateway to sophistication, or just another way to get stuck in the status-seeking trap?
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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How To Connect With An Audience
Guitarist and orchestrator Dillon Kondor knows his way around a stage. It's everything in between the songs that trips him up. Speaking to a crowd, filling the silence, not coming off stiff or defensive, that's …
Show notes
Guitarist and orchestrator Dillon Kondor knows his way around a stage. It's everything in between the songs that trips him up. Speaking to a crowd, filling the silence, not coming off stiff or defensive, that's where his confidence disappears. After too many gigs derailed by awkward pauses and self-protective sarcasm, Dylan reaches out to Mike for help. On this episode of How To!, Mike brings in the perfect guide: singer-songwriter Sharon Van Etten, who knows firsthand what it's like to freeze in front of an audience. Sharon opens up about her own early battles with social anxiety and makes the case that great stage presence has nothing to do with rehearsed jokes or arena-ready charisma. She walks Dylan through how to think about a crowd, not as people to impress, but as friends you're about to grab a drink with, and shares practical strategies for pacing a set list, turning nervous energy into something the audience can feel good about, and letting go of the armor that self-deprecation can become. Then fast-forward to 2026 to check back in with Dylan and find out how those lessons on connection and worthiness actually changed his relationship with performing.
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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How to Coach Your Kid
Brian stepped up to coach his 7-year-old daughter's soccer team to save their season, but there's one major catch: he's never actually played the sport. Now battling imposter syndrome and the pressure of …
Show notes
Brian stepped up to coach his 7-year-old daughter's soccer team to save their season, but there's one major catch: he's never actually played the sport. Now battling imposter syndrome and the pressure of intense parental expectations, he feels completely overwhelmed. On this episode of How To!, we bring on former Major League Soccer goalkeeper Jeff Attinella to demystify the art of youth coaching. They discuss the growing problem of early sports specialization and why keeping kids moving is far more important than mastering complex rules. Jeff walks Brian through a foolproof 45-minute practice structure, explains why faking your confidence is essential on the sidelines, and shares a genius "Simon Says" hack for regaining the attention of easily distracted seven-year-olds.
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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How To Maximize Your Credit Card Points
Al has over a million American Express points and dreams of booking another once-in-a-lifetime luxury vacation for his family. But the opaque, frustrating system of transferring and redeeming rewards has him …
Show notes
Al has over a million American Express points and dreams of booking another once-in-a-lifetime luxury vacation for his family. But the opaque, frustrating system of transferring and redeeming rewards has him completely paralyzed. On this episode of How To!, Mike brings on Elliot Rosenberg, founder of the luxury points concierge Stratys, to demystify the credit card game. They discuss how airlines secretly devalue their miles and why hoarding points is a massive financial mistake. Elliott walks Al through the "earn and burn" philosophy, explains why you shouldn't put everyday spending on premium cards, and shares a simple hack for turning Amex points into five-night stays at elite hotels. Stratys - http://stratystravel.com/
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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How To Bounce Back From Burnout
When Betsy joined her last workplace, she thought it was a perfect fit. It was on a list of Best Places to Work and she got to be creative while helping people. But as the startup rapidly grew, the company …
Show notes
When Betsy joined her last workplace, she thought it was a perfect fit. It was on a list of Best Places to Work and she got to be creative while helping people. But as the startup rapidly grew, the company culture changed and Betsy started to lose herself amid the stress. Then she got laid off. Honestly, Betsy was relieved, but now she's gotta figure out what's next. On this episode of How To!, we bring on James Altucher, author, podcaster, and all-around interesting person. He's both created successful companies and failed a number of times. He has some funny, frank advice for taking the sting out of rejection, reviving your passions, and making sure your next move is right for you.
If you liked this episode, check out "How To Advance Your Career by Quitting Your Job."
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
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How To Manage Your Anger
Tyler holds himself to high expectations, placing a deep value on self-sufficiency and the social contract. But as a science teacher and dad to a blended family, he gets incredibly frustrated when others do not …
Show notes
Tyler holds himself to high expectations, placing a deep value on self-sufficiency and the social contract. But as a science teacher and dad to a blended family, he gets incredibly frustrated when others do not hold themselves to those same standards. On this episode of How To!, Mike brings on psychologist Dr. Ryan Martin, known as the Anger Professor, to talk through the realities of male anger and why our closest relationships trigger us the most. He walks Tyler through assertive communication, the "grounding" technique, and why keeping your cool is less about burying your feelings and more about understanding the core principles that spark them.
Executive Producer Corey Wara
Edited by Geoff Craig
Booking by Ben Astaire
Do you have a burning question or a problem you need help with? Email us at [email protected] and we will consider your topic for the show.
For full Pesca content and updates, check out our website at https://www.mikepesca.com/ To receive ad-free content, become a Pesca Plus subscriber at https://subscribe.mikepesca.com/ For Mike's daily takes on Substack, subscribe to The Gist List https://mikepesca.substack.com/
Follow us on Social Media: Instagram https://www.instagram.com/pescagist/ X https://x.com/pescami YouTube https://www.youtube.com/@pescagist TikTok https://www.tiktok.com/@pescagist
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