How do I ask my spouse for more help at home?

Be specific and positive, for example asking them to take over cooking on certain days. Avoid scorekeeping in anger. Agree on a shared list so you do not have to remind constantly. Appreciate the effort when it happens.

Try this: 1) Write the full list of tasks together. 2) Each choose tasks you will own. 3) Say thank you when it is done. Use specific requests such as "Can you do bedtime on weekdays?" instead of general complaints.