Boost your mood in 15 minutes

Summary

Life Kit (NPR) — Episode Summary

Episode: Boost your mood in 15 minutes
Host: Marielle Segarra
Date: September 1, 2025

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Overview:

This episode of Life Kit delivers a practical, research-backed guide to boosting your mood in 15 minutes or less. Host Marielle Segarra shares quick and actionable "mood boosters" with the help of NPR’s health and science team, including Will Stone, Allison Aubrey, and special guests. The episode explores evidence-based tactics ranging from cold plunges to creativity, animals, ASMR, and nostalgia, making it perfect for those seeking accessible, instant pick-me-ups.

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Key Discussion Points and Insights

The Banality and Complexity of Bad Moods

• [00:21] Marielle opens with a personal anecdote about waking up in a bad mood which disappeared after lunch, highlighting that sometimes negative feelings are just signals to meet basic needs.
  • “Sometimes bad moods are just a signal that we need to meet one of our basic bodily needs like eating or drinking water or talking to another human.” — Marielle Segarra [00:49]
• A reminder: It’s normal to be sad. These strategies are for those who want to pivot, not a substitute for mental health treatment.

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Mood Booster #1: Cold Plunging

• [03:31] Introduction to cold plunging—a dip into cold water, traditionally practiced as a group “polar bear plunge.”
• [04:20] Will Stone, NPR health and science correspondent, describes the practice and his own experience:
  • “There’s this point where you hit a level where it’s not cold anymore and this, like, calm washes over you. It’s pretty cool. Any anxiety, anything I’m struggling with, it’s just gone.” — Will Stone [04:49]
• [05:02] Explains the physiological “cold shock response”: a spike in heart rate, blood pressure, and adrenaline.
• [05:47] Evidence: Thin but promising; one UK study found even a brief (as little as 5 minutes) cold plunge can boost mood.
• [06:15] Tips: If you can’t access a body of cold water, a cold shower or ice bath provides similar benefits. Always prioritize safety (bring a friend, warm up after).

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Mood Booster #2: Movement—Quick Walks and Simple Activity

• [07:00] Citing research from Columbia University: Even 1-2 minute walking breaks for adults sitting for 8 hours led to lower blood pressure.
• [07:28] Longer breaks (up to 5 minutes), taken twice an hour, had greater effects.
  • “I walked a few blocks, had the sun on my face. Suddenly my problems didn’t feel as heavy.” — Marielle Segarra [07:40]
• [08:21] You don’t have to walk—dancing, vacuuming, or any upright movement works. Main point: MOVE.
  • “However you do that, however you build in movement, that’s the goal here. If you’re bored by walking, you can dance...” — Allison Aubrey [08:35]

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Mood Booster #3: Create Something—The Power of Quick Art

• [09:19] Malika Grebe, Life Kit’s digital editor and artist, explains how creative hobbies help her process emotions and relax.
  • “Doing these things makes me feel really relaxed, and it’s my way of expressing myself and my emotions and helps me understand what’s going on inside.” — Malika Grebe [09:19]
• [10:08] Art therapy researcher Girija Kaimal shares:
  • “Things change in your body. Your stress levels go down, your sense of perceived stress, your mood improves.” — Girija Kaimal [10:08]
  • Making art is an “act of survival”—it prepares us for future problems. [10:39]
  • Just 45 minutes of art can lower cortisol; even short bursts (coloring, doodling, clay modeling) offer measurable benefits [11:48].
• [13:14] Malika’s tip: Try a “micro art project”—make a messy, fast mini zine in 5-10 minutes for a quick hit of creative satisfaction.

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Mood Booster #4: ASMR—Brain Tingles

• [15:02] Rapid-fire mood boosters with NPR’s Ryan Kelman.
• [16:25] ASMR (Autonomous Sensory Meridian Response): Certain sounds (e.g., whispering, crinkling, slime squishes) trigger “brain tingles” and relaxation in some people.
  • “It’s sort of brain tingling... called autonomous sensory meridian response—otherwise known as ASMR.” — Ryan Kelman [16:25]
• [17:01] 2018 study: Watching ASMR videos for 3 minutes reduced heart rate and produced pleasurable chills for those sensitive to it.
  • Tip: Try different ASMR triggers (e.g., makeup videos, soft talking) for quick relaxation.

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Mood Booster #5: Cute Animals—Cuteness Overload

• [19:01] Ask: Cat person or dog person? Either way, watching cute animals helps.
• [19:28] Study at University of Leeds: Watching 30 minutes of cute animal videos lowered blood pressure, heart rate, and anxiety in stressed college students.
  • “You don’t actually even need to be with a puppy. You could just look at videos of puppies.” — Marielle Segarra [20:00]
• Don’t have a pet? Internet live cams and animal videos work just as well.

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Mood Booster #6: Nostalgia—Look Back to Move Forward

• [20:36] Sound triggers, like cozy or familiar noises (e.g., rain, cat purring), can bring up nostalgic feelings.
  • “That bittersweet yearning, right? We feel to go back in time. It’s a pretty intricate emotion, actually... tapping into these memories might help us when we’re lonely.” — Ryan Kelman [22:05]
• Nostalgia gives us a sense of belonging and meaning, helping boost mood even though it can feel sad.
• [22:53] How to activate nostalgia: Scroll your camera roll, cook a family recipe, read your favorite childhood book, or listen to high school songs.
  • “That song takes me back.” — Marielle Segarra [23:33] (about Fall Out Boy - "Sugar, We're Goin Down")

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Notable Quotes & Memorable Moments

• “Sometimes bad moods are just a signal that we need to meet one of our basic bodily needs like eating or drinking water or talking to another human.”
  — Marielle Segarra [00:49]

• “There’s this point where you hit a level where it’s not cold anymore and this, like, calm washes over you. It’s pretty cool. Any anxiety, anything I’m struggling with, it’s just gone.”
  — Will Stone [04:49]

• “Doing these things makes me feel really relaxed, and it’s my way of expressing myself and my emotions and helps me understand what’s going on inside.”
  — Malika Grebe [09:19]

• “Engaging in any sort of visual expression... results in the reward pathway in the brain being activated, which means that you feel good and it’s perceived as a pleasurable experience.”
  — Girija Kaimal [11:24]

• “It’s sort of brain tingling... called autonomous sensory meridian response—otherwise known as ASMR.”
  — Ryan Kelman [16:25]

• “You don’t actually even need to be with a puppy. You could just look at videos of puppies.”
  — Marielle Segarra [20:00]

• “That bittersweet yearning... tapping into these memories might help us when we’re lonely.”
  — Ryan Kelman [22:05]

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Timestamps for Important Segments

| Timestamp | Segment | |-----------|--------------------------------------------------------------| | 00:21 | Marielle’s intro: the complexity of moods | | 03:31 | Mood Booster #1: Cold Plunge | | 07:00 | Mood Booster #2: Movement/Walks | | 09:19 | Mood Booster #3: Creativity and Art | | 15:02 | Rapid Fire Round with Ryan Kelman | | 16:25 | Mood Booster #4: ASMR | | 19:01 | Mood Booster #5: Cute Animals | | 20:36 | Mood Booster #6: Nostalgia | | 23:48 | Episode recap |

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Recap of Mood Boosters

1. Cold Plunge: Try a cold dip or shower for a quick physiological mood reset.
2. Move Your Body: Walk, dance, or stretch—even a few minutes make a big difference.
3. Create Something: Fast, messy art projects (doodle, clay, zine) activate your brain’s rewards.
4. ASMR: Watch or listen to pleasant, tingly sounds online for calm and relaxation.
5. Cute Animals: Interact with pets or just watch animal videos for instant smiles and relief.
6. Nostalgia: Look back at old photos, music, or objects to tap into feelings of belonging and meaning.

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Final Takeaway

Marielle sums up the episode by urging listeners to get curious about what reliably lifts their spirits: “If you’re feeling low energy or just having a bleh day... we’ve got tips for you that research shows will help make you feel better.” [23:52]

For more practical advice, check out other Life Kit episodes or subscribe to the NPR Life Kit newsletter.

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Tone: Friendly, affirming, and practical, with playful banter and a compassionate, research-informed approach.
Best For: Anyone craving accessible, science-backed mood boosts to integrate into their everyday routine.

Transcript

[A]

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[B]

Hey everybody, it's Marielle. The other day I woke up feeling sad and I wasn't really sure why. It just got worse as the day went on. I started wondering what is bothering me? Is it a dream I had? Am I stressed about something? Some unresolved trauma I should dig up? Then around 2:30 in the afternoon, I finally had lunch. I bit into a juicy salmon burger with pickles and aioli on top and realized, oh, I was just hungry. Yeah, bad moods, sometimes they have a big underlying emotional reason and sometimes, sometimes they're a signal that we need to meet one of our basic bodily needs like eating or drinking water or talking to another human. Now let me be clear. It's okay to be in a bad mood. As we know from inside out, all of our emotions, sadness included, serve a purpose. But let's say you want to pivot. There are a lot of things you can do. On this episode of Life Kit. With help from NPR's Science Desk, we are going to hand you a menu of research backed mood boosters. These are actions you can take when you've got less than 15 minutes to spend and you want to escape that gloomy cloud hanging over you. Just a note here. None of these actions on their own can treat serious mental health conditions, but they can supplement your pre existing mental health routine and they can help you shake off that bad vibe, at least in the moment.

[C]

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[B]

Our first mood booster is a cool one, a really cool one. You ever heard of a polar bear plunge? That's when a bunch of people get together sometimes as a New Year's Day tradition, and jump into the freezing ocean. Ready, guys? Oh, yeah. Gonna walk in. Walk in with intention. Well, people are now doing this all, all year round. It's called cold plunging. Ready, Go. One, two, three. And cold plunging is exactly what it sounds like. You submerge yourself in cold water.

[D]

Usually in the studies, we're talking about temperatures lower than 60 degrees, but there's no one definition. People are practicing it in different ways depending on what they have access to.

[B]

That's NPR health and science correspondent Will Stone. He lives in Seattle and cold plunges a few times a week.

[D]

Let's see if I can do it.

[B]

You're hearing him on an outing with a group called the Puget Sound Plungers, and some of their members told him that a cold plunge can feel transformative. There's this point where you hit a level where it's not cold anymore and this, like, calm washes over you. It's pretty cool. Any anxiety, anything I'm struggling with, it's just gone.

[E]

And when I come out of the.

[B]

Water, I've left it in the water. Okay, Will, what do we know, broadly speaking, about the benefits of cold plunging? You've reported a bit on what happens in those first moments when you get into cold water.

[D]

Yeah, that's right. There is a first kind of physiological reaction you have, which is called the cold shock response. This is when your body basically freaks out. You know, your heart rate jumps, your blood pressure spikes. You know, it activates your fight or flight response. This is the called the sympathetic arm of your, of your nervous system. You'll have a release of, like, stress hormones like adrenaline. And scientists do believe that, you know, some of the benefits that we see specifically around mental health has to do with that first intense, this cold shock response that you have to kind of deal with and encounter when you first get in.

[B]

Okay, well, let's talk more about the mental health benefits. What is the evidence that you've seen?

[D]

So I would say the evidence is still pretty thin, but I do see it as one of the most promising areas of research. There's a one small study from the UK that shows even a quick dip in the cold water can improve your mood. And this one study on mood found it didn't really matter if it was five or ten or twenty minutes in the water. It all seemed to help about have the same effects.

[B]

All right, so that's our first mood booster. Try a cold plunge if it's your first time. Will says find a body of water somewhere in the 50 to 60 degree range and prioritize safety. Make sure you have a friend with you and a plan to warm up fast after. And if you can't get to a pool or a lake or the ocean quickly, a cold shower or an ice bath can give you similar benefits. Our next mood boost starts with a team of researchers aiming to answer this question. What is the least amount of movement needed to offset the risks of sitting? Researchers at Columbia University Medical center recruited a bunch of middle aged and older adults and had them sit for eight hours, a typical workday. And then they started including breaks for them to walk on a treadmill. NPR's Allison Aubrey reported on this.

[F]

They learned that just taking a one or two minute walk once per hour helped to lower blood pressure. And this wasn't a huge surprise because it's known that when you stand up, when you move, your muscles burn more fat and you increase blood flow. So that's very beneficial.

[B]

That's helpful.

[F]

But when the participants upped it to twice an hour on the treadmill for longer periods up to five minutes, they saw more impressive results.

[B]

So I have to tell you, I just did this. I put my shoes on, walked out the door, set a timer for five minutes and just kind of walked around, walked a few blocks, had the sun on my face. Nice. How did you feel? It felt really good. I mean, I do try to stand up from my desk, but the walking part of it felt there was something else about that. It was like suddenly my problems didn't feel as heavy.

[F]

Wow, okay. Well, that's big. That's worth noting. And I'll point out that there was one more benefit of these short, frequent breaks that was noted in the study. I spoke to Kathleen Jans, she's a health promotion researcher at the University of Iowa. And she points out that the participants in the study felt better when they built in more walking break.

[C]

People felt less fatigue. People were in a better mood because.

[E]

They took those breaks.

[B]

I wonder too, do you have to walk to get the benefits of this, can you just move for five minutes? Like, can you vacuum or can you dance around your apartment for five minutes and get the same benefits?

[F]

Absolutely. So however you do that, however you build in movement, that's the goal here. If you're bored by walking, you can dance, as you say.

[B]

That's our second mood booster. If you have 15 minutes, 5 minutes, 1 minute, get up out of bed or away from your desk and go on a walk or dance around your apartment or do some upright stretching or just do a load of laundry. Move that body. All right. Our next mood booster comes from Life Kits digital editor Malika Grebe. Malika, I know that is your 9 to 5 being our digital editor, but you actually have a 5 to 9 after that. What is your other job?

[G]

Yeah, I actually love that phrasing. I do a myriad of things. I am a cartoonist, I'm writing a screenplay. I'm a graphic novelist. Doing these things makes me feel really relaxed, and it's my way of expressing myself and my emotions and helps me understand what's going on inside. And it's like a compulsion. It's a compulsion to help me understand myself and the world.

[B]

Yeah. So you've actually looked into this, why it feels so good to make something. What is the benefit we get from. Whether it's doodling or some other creative hobby. Yeah.

[G]

So I reached out to experts about this. I talked to Girija Kaimal, and she's a professor at Drexel University and a researcher in art therapy.

[H]

Things change in your body. Your stress levels go down, your sense of perceived stress, your mood improves.

[G]

And so one of the coolest things that she told me about this need and the reason why we make art is that it may serve an evolutionary purpose. Girija has this theory that art making helps us navigate problems that might arise in the future. And she wrote about this in a 2019 study in the Journal of the American Art Therapy Association.

[H]

So this act of imagination is actually an act of survival. It is preparing us to imagine possibilities.

[G]

And that makes sense, right? We've been making art since we were cave dwellers. And maybe making art helps us prepare for problems in our lives or helps us imagine better futures for ourselves.

[B]

I feel like it can also take emotions that are in here and get them out there so you can start to. I don't know, it's almost like to remove them from your body and put them on the page. It almost sounds like a cliche, but, yes, it's helping you process what maybe you didn't even fully understand you were feeling.

[G]

Art can do amazing things and it can improve your mood in a big way.

[H]

Engaging in any sort of visual expression, coloring, doodling, free drawing, results in the reward pathway in the brain being activated, which means that you feel good and it's a perceived as a pleasurable experience.

[B]

So the researchers have also found that coloring and other forms of art, they lower stress and anxiety, right?

[G]

Yeah. There was this 2016 paper in the Journal of the American Art Therapy association that Girja worked on, and she and some researchers basically measured cortisol levels of 39 healthy adults, and they found that 45 minutes of creating art significantly lowered cortisol levels.

[B]

Okay, so I wonder, Malika, is all art equally beneficial in this way?

[G]

You know what, that's a really cool question. Yirija recommends using modeling clay to just mess around with, take some in your hand and like make a bowl or make a sculpture, Just do anything with it.

[H]

Some media like clay, which engages perhaps both your hands and therefore many parts of your brain, your sense of touch is deeply engaged. Your sense of three dimensional space, size, maybe a little bit of sound, all these are engaged. So when you are using several parts of yourself for self expression, that's likely going to be more beneficial.

[G]

But really, she says, just do whatever.

[C]

Feels good to you.

[G]

If you really like making zines, which is what I like making, make zines. If you really like painting, paint, do whatever feels good for you. You just want to be able to keep coming back to do that art thing.

[B]

All right, so Malika, what is a good creative exercise someone could do if they have, say, 15 minutes and they want to lower their stress or feel like they're getting that reward?

[G]

Yeah. So I'm the queen of micro art projects.

[B]

Love it.

[G]

I'm a big believer of making things sloppy and fast just so that you get that high of having completed something. And so one of the things that I love to recommend to people is, is to challenge yourself to make a little mini zine. It's an eight page mini zine in one sitting. And like in one sitting, it can be in 5 minutes or in 10 minutes you can finish a zine, just like tell a story in eight pages and get it done.

[B]

Mood booster number three, create something. And Malika says, don't be too precious about your creations. These do not have to be perfect. We will have more life kit after the break.

[C]

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[A]

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[B]

Into the rest of the show, I just wanted to check, have you followed us on Instagram? Yeah, we have an Instagram now it's NPR LifeKit. There you'll find exclusive videos, comics and more. Again, that's NPR LifeKit. See you there. Okay, so now we're going to enter a rapid fire round of mood boosters with NPR journalist Ryan Kelman. Hey, Ryan.

[E]

Hey, Mario.

[B]

All right, so a few years ago, Ryan, you got together with some other folks at NPR to look at research backed ways that we can make ourselves feel good, right?

[E]

Yeah, that's right. So, you know, we were coming sort of out of the pandemic at the time, which was incredibly isolating for a lot of people. And you know, people had been deprived of many of their sources of joy that they once had. So we had the idea to create an app to help counteract some of that, shake off some of those pandemic feelings. Big shout out to Meredith Rizzo, Kamau Roth and the whole news apps team here at npr. And basically the app offers a menu of ways you can enter different positive emotional states like wonder, gratefulness, anticipation, that kind of thing.

[B]

The app is called NPR Joy Generator. You can find [e-mail] joy all right, Ryan, let's go into some of these techniques.

[E]

Let's how about this? How about we test them out on you?

[B]

Okay, I'm down.

[E]

So what I want you to do is listen to this for me and tell me how it makes you feel.

[B]

I don't like it. I don't like it.

[E]

That's fair. That's fair. That's not the sound for everyone.

[B]

Actually.

[E]

Is, is someone playing with slime? Sounds weird. I know. But for some lucky people like myself, sounds like that will give you this sort of brain tingly sensation. It's called autonomous Sensory Meridian Response, otherwise known as asmr.

[B]

Yeah, I have, I have seen ASMR videos and some of them I like. And some, I don't know, I get that sensation when I watch people put makeup on other people.

[E]

Oh, I like that fun, specific detail about you. Fantastic. Yeah. So there actually isn't a ton of research, but in one study from 2018 that was published in the journal PLOS ONE. A team of researchers hooked up dozens of participants, people who got this ASMR feeling to biological feedback machinery. And they found that when they watched ASMR videos, hearing those sounds of things like plastic wrappers crinkling, peeling garlic, pouring a fizzy drink, when they heard those sounds, their heart rates decreased on average by more than three beats per minute. And they got these pleasurable chills, you know, these goosebumps or shivers up your spine. For me personally, it's hard to describe, but it's something like what you might feel when you're listening to a really good song.

[B]

I think what I like is about those makeup videos is that often the person putting the makeup on is talking very softly too. Like, they're sort of talking like this. And I think that that's the kind of ASMR that I like.

[E]

Absolutely, yeah. Whispering is big in the ASMR community for sure.

[B]

And I wonder, like, how much ASMR would you need to listen to to get that mood boosting effect?

[E]

Well, with the videos that the researchers showed in that one study, they were showing about three minute videos. So, you know, conceivably you can get those tingly sensations pretty quickly.

[B]

All right, mood booster number four. Tap into ASMR to calm your mind. Watch a soothing video online. Figure out the triggers that are most pleasing for you. What is the next mood booster?

[E]

Well, let me ask you this. Are you a cat person or a dog person?

[B]

I would say dog person.

[E]

Okay, good answer. No, wrong answer there, folks. It's all good. But here I'm going to send you this link of a YouTube video to watch for me. Okay, so we're watching this puppy pile dog video, right?

[B]

Yeah, it's just like, it looks like maybe a mama dog with her little baby puppies sleeping next to her and they're just like, breathing, and somebody was petting their fur. Is this a live stream?

[E]

Yeah, this is a live stream. So what's going on here? What's meant to be happening here is the. The power of cuteness. Some lucky researchers at the University of Leeds actually have attempted to look into why we like watching puppies and kittens, stuff like that, so much. And they showed 30 minute montages of cute animal videos to stressed out college students. And they found that their blood pressure, heart rate, and anxiety all dropped.

[B]

And it's like, you don't actually even need to be with a puppy. You could just look at videos of puppies.

[E]

Yeah, right. There's, there's a reason that, you know, so much of my social media is subscriptions to dogs Doing things and other cute animals. Right.

[B]

Mood booster number five. Maybe you could have guessed this one, but cute animals make us feel good. So sidle up next to your cat or dog or parrot or rabbit or snake, if that's what you're into. No pets in your house. Those live puppy cams and cat cams on the Internet do the same thing for us.

[E]

Okay, so I have one last thing for you to listen to, and I just want you to sort of of note what you're feeling as you listen to it. Does it evoke anything? Does it remind you of anything? So let's check it out.

[B]

Oh, it feels cozy, huh? I'm feeling like cozy. Mystical. Beachfront.

[E]

Yeah.

[B]

Grandma's cottage.

[E]

Yeah. So, yeah, homey, right? That's kind of homey. So, yeah, what we were. We were doing in creating this app for this particular chapter of it, right. We were trying to put together sounds and visuals that might evoke memories. And for a broad generation of listeners, right? So from the sound of a disk drive booting up to a cat purring to rain on a window pane. So these are things that might feel familiar and take you back to your childhood, remind you of your past. And what we are trying to tap into is nostalgia. And that's that bittersweet yearning, right. We feel to go back in time. And it's a pretty intricate emotion, actually, for one, nostalgia is actually a universal experience, and even kids feel it.

[B]

Okay, so why sometimes when I think of nostalgia, I think it feels a little sad. So I'm surprised. This is a mood booster.

[E]

Right? Right. So what scientists think is that nostalgia has a couple of different functions. Right. For one, tapping into these memories might help us when we're lonely. Right? The good. The good ones by reminding us of fond, personally meaningful times. And when we're nostalgic, people report feeling a stronger sense of belonging and describe their lives as more meaningful. And these memories remind us also to strengthen our current relationships.

[B]

Yeah, it sounds like nostalgia can be a little reminder of what we love or what matters to us.

[E]

Right. Exactly.

[B]

How would you put yourself in this state apart from listening to some audio like we just did?

[E]

Yeah, you can actively put yourself in this state. You could, you know, go through your camera roll and. And like, pull up pictures from, you know, years ago or even not even that long ago. You could cook an old family recipe or, you know, read your favorite kids book from growing up. Right. You know, something I like to do is, like, listen to the music I listened to in high school, which, you know, actually had, like, different meaning for me then. But I still look back on it with Nostalgia.

[B]

There's that one song. It's like fall Out Boy.

[E]

I hope it's Fall Out Boy.

[B]

Sugar. We're going down, we're going down, down in an earlier round. Going down swinging.

[E]

Yes. Yeah.

[B]

Who is that? Fallout Boy. Yeah. Yeah, yeah, it is. That song takes me back. Thank you, Ryan, for, for all these mood boosters.

[E]

Yeah. Happy to be here.

[B]

So, mood booster number six. Nostalgia is a powerful, complicated, but deeply enriching emotion. Spend a few minutes looking back in your camera roll. Maybe go through the pictures you took on this very day, 5, 10, or 15 years ago. Or, Ryan says you could listen to your favorite songs from high school just to feel that connection to your younger self. Okay, it's time for a recap. If you're feeling low energy or listless or just having a bleh day, that's the scientific term for it, I've heard. We've got tips for you that research shows will help make you feel better. Shock your body with something cold. Cold plunge, a splash at the pool, a cold shower. Move your body. Maybe go on a walk or dance around the house or wave your arms around. Create something. Make it fast and messy. This isn't the time to be precious. Watch some ASMR videos to get those nice brain tingles going. Spend some time loving up on cute animals virtually or in person, and tap into your nostalgia. Crack open the old Facebook albums. Take a little virtual walk down memory lane. For more Life Kit, check out our other episodes. We've got one on different stress resets to snap out of your anxiety and another on longer term ways to feel happier in life. You can find [e-mail] LifeKit and if you love Life Kit and want even more, subscribe to our [e-mail] LifeKit Newsletter. Also, we love hearing from you, so if you have episode ideas or feedback you want to share, email [e-mail] this episode of Life Kit was produced by Margaret Serino. Our visuals editor is Beck Harlan, and our digital editor is Malika Grebe. Meghan Cain is our supervising editor and Beth Donovan is our executive producer. Our production team also includes Andy Tagle, Claire Marie Schneider, and Sylvie Douglas. Engineering support comes from Kwesi Lee. I'm Mariel Segarra. Thanks for listening and please take care of yourself.

[A]

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