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Last Updated on June 27, 2019

Scientists Find 15 Amazing Benefits Of Listening To Music

Scientists Find 15 Amazing Benefits Of Listening To Music

If you love listening to music, you’re in good company. Charles Darwin once remarked, “If I had my life to live over again, I would have made a rule to read some poetry and listen to some music at least once every week.” Albert Einstein declared, “If I were not a physicist, I would probably be a musician.” Jimi Hendrix called music his “religion.”

I’ve always been in awe of people who can sing and play guitar. As a young girl, I secretly listened to singer-songwriter music in my bedroom into the wee hours. As a rebellious teenager, I cranked rock ‘n’ roll in the house whenever I had to do chores. I always felt great afterwards – now I know why.

Recent research shows that listening to music improves our mental well-being and boosts our physical health in surprising and astonishing ways. If we take a music lesson or two, that musical training can help raise our IQs and even keep us sharp in old age. Here are 15 amazing scientifically-proven benefits of being hooked on music.

1. Music Makes You Happier

“I don’t sing because I’m happy; I’m happy because I sing.” – William James

Research proves that when you listen to music you like, your brain releases dopamine, a “feel-good” neurotransmitter. Valorie Salimpoor, a neuroscientist at McGill University, injected eight music-lovers with a radioactive substance that binds to dopamine receptors after they listened to their favorite music. A PET scan showed that large amounts of dopamine were released, which biologically caused the participants to feel emotions like happiness, excitement, and joy.[1]

So the next time you need an emotional boost, listen to your favorite tunes for 15 minutes. That’s all it takes to get a natural high!

2. Music Enhances Running Performance

“If people take anything from my music, it should be motivation to know that anything is possible as long as you keep working at it and don’t back down.” – Eminem

Marcelo Bigliassi and his colleagues found that runners who listened to fast or slow motivational music completed the first 800 meters of their run faster than runners who listened to calm music or ran without music.[2] If you want to take your running up a notch, listen to songs that inspire you.

3. Music Lowers Stress and Improves Health

“I think music in itself is healing. It’s an explosive expression of humanity. It’s something we are all touched by. No matter what culture we’re from.” – Billy Joel

Listening to music you enjoy decreases levels of the stress hormone cortisol in your body, which counteracts the effects of chronic stress.[3] This is an important finding since stress causes 60% of all our illnesses and disease.[4] One study showed that if people actively participated in making music by playing various percussion instruments and singing, their immune system was boosted even more than if they passively listened.[5]

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To stay calm and healthy during a stressful day, turn on the radio. Be sure to sing along and tap your feet to the beat to get the maximum healing benefit.

4. Music Helps You Sleep Better

“Music washes away from the soul the dust of everyday life.” – Berthold Auerbach

Over 30% of Americans suffer from insomnia.[6] A study showed that students who listened to relaxing classical music for 45 minutes before turning in slept significantly better than students who listened to an audiobook or did nothing different from their normal routine.[7]

If you’re having trouble sleeping, try listening to a little Bach or Mozart before bedtime to catch some Zs.

5. Music Reduces Depression

“Music was my refuge. I could crawl into the space between the notes and curl my back to loneliness.” – Maya Angelou

More than 350 million people suffer from depression around the world.[8] A whopping 90% of them also experience insomnia.[9] The sleep research above found that symptoms of depression decreased significantly in the group that listened to classical music before bedtime, but not in the other two groups.

Another study by Hans Joachim Trappe in Germany also demonstrated that music can benefit patients with depressive symptoms, depending on the type of music. Meditative sounds and classical music lifted people up, but techno and heavy metal brought people down even more.[10]

The next time you feel low, put on some classical or meditative music to lift your spirits.

6. Music Helps You Eat Less

“There’s a friendly tie of some sort between music and eating.” – Thomas Hardy

Research at Georgia Tech University showed that softening the lighting and music while people ate led them to consume fewer calories and enjoy their meals more. If you’re looking for ways to curb your appetite, try dimming the lights and listening to soft music the next time you sit down for a meal.[11]

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7. Music Elevates Your Mood While Driving

“That’s what I love. Not being interrupted, sitting in the car by myself listening to music in the rain. There are so many great songs yet to sing.”  – Alison Kraus

A study in the Netherlands found that listening to music can positively impact your mood while driving,[12] which can lead to safer behavior than not listening to music. The next time you feel frustrated in traffic, turn up the tunes to improve your state of mind. It won’t hurt your driving performance – it may even help you drive more safely.

8. Music Strengthens Learning and Memory

“Music is the language of memory.” – Jodi Picoult

Researchers discovered that music can help you learn and recall information better, but it depends on how much you like the music and whether or not you’re a musician. Subjects memorized Japanese characters while listening to music that either seemed positive or neutral to them.[13] The results showed that participants who were musicians learned better with neutral music but tested better when pleasurable music was playing. Non-musicians, on the other hand, learned better with positive music but tested better with neutral music.

Memorize these results. You now have a strategy to study more effectively for your next test.

9. Music Relaxes Patients Before/After Surgery

“He who sings scares away his woes.” – Miguel de Cervantes

Researchers found that listening to relaxing music before surgery decreases anxiety.[14] In fact it’s even more effective than being orally administered Midazolam, a medication often used to help pre-op patients feel sleepy that also has gnarly side effects such as coughing and vomiting. Other studies showed that listening to soothing music while resting in bed after open heart surgery increases relaxation.[14]

Globally, 234 million major surgeries are performed each year.[15] If you or someone you know is going into surgery, be sure to bring some soothing tunes to ease anxiety. It may work better, and will certainly have fewer adverse side effects, than the meds they dispense.

10. Music Reduces Pain

“One good thing about music, when it hits you, you feel no pain.” – Bob Marely

Research at Drexel University in Philadelphia found that music therapy and pre-recorded music reduced pain more than standard treatments in cancer patients. Other research showed that music can decrease pain in intensive care patients and geriatric care patients, but the selection needed to be either classical pieces, meditative music, or songs of the patient’s choosing.

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Bob Marely was right about this one – listen to music you love to take your pain away.

11. Music Helps Alzheimer’s Patients Remember

“The past, which is not recoverable in any other way, is embedded, as if in amber, in the music, and people can regain a sense of identity.” – Oliver Sacks, M.D.

A non-profit organization called Music & Memory helps people with Alzheimer’s Disease and other age-related dementias remember who they are by having them listen to their dearest songs. The awakening is often dramatic. For example, after Henry listens to music from his era, this wheelchair-bound dementia sufferer who can barely speak sings Cab Calloway songs and happily reminisces about his life .

Dr. Laura Mosqueda, Director of Geriatrics at the University of California at the Irvine School of Medicine, explains that because music affects so many areas of the brain, it stimulates pathways that may still be healthy.[16]

One in three seniors die with Alzheimer’s Disease or another dementia,[17] so odds are you know someone who has it. To connect with loved ones who suffer from age-related dementia, try playing some of their best-loved music.

12. Music Improves Recovery in Stroke Patients

“I know why the caged bird sings.” – Maya Angelou

Research at the University of Helsinki showed that stroke patients who listened to music they chose themselves for two hours a day had significantly improved recovery of cognitive function compared to those who listened to audio books or were given no listening material.[18] Most of the music contained lyrics, which suggests that it’s the combination of music and voice that bolstered the patients’ auditory and verbal memory.

Stroke is the number 5 cause of death in the United States.[19] If you know someone who has suffered a stroke, bring their favorite songs as soon as you can. Listening to them can significantly ramp up their recuperation.

13. Music Increases Verbal Intelligence

“Music is to the soul what words are to the mind.” – Modest Mouse

After only one month of music lessons (in rhythm, pitch, melody and voice), a study at York University showed that 90% of children between the ages of 4 and 6 had a significant increase in verbal intelligence.[20] Researcher Sylvain Moreno suggests that the music training had a “transfer effect”[21] which enhanced the children’s ability to understand words and explain their meaning. Other research found that musically trained adult women and musically trained children outperformed those without music training on verbal memory tests.

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No matter whether you’re an adult or a child, if you want to boost your verbal skills, try taking music lessons!

14. Music Raises IQ and Academic Performance

“Music can change the world because it can change people.” – Bono

Research shows that taking music lessons predicts higher academic performance and IQ in young children.[22] In one study, 6-year-olds who took keyboard or singing lessons in small groups for 36 weeks had significantly larger increases in IQ and standardized educational test results than children who took either drama lessons or no lessons. The singing group did the best.

To help your children achieve academic excellence, encourage them to sing or learn to play an instrument.

15. Music Keeps Your Brain Healthy in Old Age

“Music is the true breath of life. We eat so we won’t starve to death. We sing so we can hear ourselves live.” – Yasmina Khadra

A study with healthy older adults found that those with ten or more years of musical experience scored higher on cognitive tests than musicians with one to nine years of musical study.[23] The non-musicians scored the lowest. “Since studying an instrument requires years of practice and learning, it may create alternate connections in the brain that could compensate for cognitive declines as we get older,” says lead researcher Brenda Hanna-Pladdy.

Business magnate Warren Buffet stays sharp at age 84 by playing ukulele. It’s never too late to play an instrument to keep you on top of your game.

Plato had it right when he said, “Music and rhythm find their way into the secret places of the soul.” No matter whether you’re young or old, healthy or sick, happy or sad, music can improve the quality of your life in numerous ways. It reduces stress and anxiety, lifts your mood, boosts your health, helps you sleep better, takes away your pain, and even makes you smarter.

New research shows that music “can communicate basic human feelings regardless of the listener’s cultural and ethnic background.” We’ve only just begun to understand all the ways this universal language can profit the world.[24] Rather than cut funds for music and art programs in schools, why not invest in exploring all the secret places that music reaches so that we may continue to reap its amazing benefits?

More About Music

Featured photo credit: Allef Vinicius via unsplash.com

Reference

[1] McGill: Investigations of the links between music, emotion and reward, Valorie Salimpoor
[2] The Journal of Strength and Conditioning Research: How Does Music Aid 5 km of Running?
[3] Psychology Today: Cortisol: Why the “Stress Hormone” Is Public Enemy No. 1
[4] The American Institute of Stress: Master Your Stress
[5] J Music Ther.: The effects of active and passive participation in musical activity on the immune system as measured by salivary immunoglobulin A (SIgA).
[6] The Better Sleep Guide: The Insomnia Statistics
[7] J Adv Nurs.: Music improves sleep quality in students.
[8] World Health Organization: Depression
[9] Dialogues Clin Neurosci.: Sleep disturbances and depression: risk relationships for subsequent depression and therapeutic implications
[10] Dtsch Med Wochenschr.: [Music and health–what kind of music is helpful for whom? What music not?].
[11] Georgia Tech News Center: Helpful Hints for Healthy Holiday Eating
[12] Ergonomics.: The influence of music on mood and performance while driving.
[13] Front Psychol.: Pleasurable music affects reinforcement learning according to the listener
[14] J Clin Nurs. : Soothing music can increase oxytocin levels during bed rest after open-heart surgery: a randomised control trial.
[15] Wise Geek: How Many Surgeries Are Performed Each Year?
[16] Alzheimers.net: Music Therapy For Dementia: Awakening Memories
[17] Alzheimer’s Association: Facts & Figures
[18] EurekAlert: Listening to music improves stroke patients’ recovery
[19] Heart.org: Heart and Stroke Statistics
[20] APS: Short-Term Music Training Enhances Verbal Intelligence and Executive Function
[21] Pacific Standard: Music Training Enhances Children’s Verbal Intelligence
[22] PLOS: Practicing a Musical Instrument in Childhood is Associated with Enhanced Verbal Ability and Nonverbal Reasoning
[23] US News: Music Training May Help Keep Aging Brain Healthy
[24] The Mind Unleashed: This is How Music Is Indeed a Universal Language

More by this author

Dr. Michelle Millis Chappel

Michelle is a psychology-professor-turned-rock-star who has helped thousands of people create successful meaningful lives by using their superpowers.

17 Ways for Building Resilience and Staying Tough 10 Success Principles for Living Your Dream Life Scientists Find 15 Amazing Benefits Of Listening To Music Feeling Like It Might Be Too Late To Pursue Your Dreams? Think Again compassion Showing Compassion For Animals Can Improve Your Health, Research Says

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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