A way to calm down that’s hiding in your pocket
How (and why) to strategically deploy music
Why do you listen to music?
Probably because it makes you feel a certain way. For me, it’s about amping myself up for a workout. Or relaxing my nervous system in traffic.
But how often do you consciously use music to shift your state of mind?
Research out of the University of Michigan suggests that nearly 100% of us like music because of how it makes us feel, but only between 10-30% of us actually use it strategically when we are angry, anxious, or sad.
The man who conducted that research, Ethan Kross, advises that you view your phone (or wherever you play your music) as an emotion regulation device. In other words, instead of using tech for distraction and disconnection, use it to boost your mood.
Ask yourself: Could you get more intentional? Are you squeezing enough juice out of this ready source of relief?
Give it a try: the next time your paranoid or pissed, put on a tune.
Ethan Kross is on my podcast today, talking about dozens of evidence-based ways to quickly shift your emotions. It is a cavalcade of practical wisdom. Click to listen or watch.
In my paid subscriber chat today, I’m asking about the songs that all of you turn to when you need a boost. Below, paid subscribers also get a full episode cheatsheet, with key takeaways, time-coded highlights and a full transcript. Paid subscribers can also participate in monthly live AMAs with me (our next one is February 11th at 4:00 PM ET). Join the party by smashing the button below.
Episode cheatsheet
The big takeaway
Ethan Kross, an expert in emotion regulation, shares his science-backed strategies for managing our emotions more effectively. He introduces the concept of "emotional shifters" - tools we can use to regulate our emotions in healthy ways. Kross emphasizes that while we can't control which emotions are triggered, we do have the power to influence their trajectory once activated.
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