A good song always has three parts:
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A strong intro
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A steady rhythm
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A great drop
Music and behavioral science have a lot in common. Now, you might wonder: Wait, what do those have to do with each other? But think about it: you recognize your favorite song the moment the first notes play. You feel a spark of joy and might even start moving or singing along. In music, that’s a good intro. In behavioral science, that’s a cue: a signal that triggers action (like singing or humming along).
Next comes the beat: the rhythm that carries everything. If the beat feels off, it’s hard to stay in sync. Your brain struggles to predict what’s next, and the song doesn’t stick. Your favorite track, on the other hand, probably has a smooth, easy rhythm. Simple for your brain to follow. You don’t even have to think about it!
Then there’s the drop: the moment you’ve been waiting for. You can feel the music building up, and the release is só satisfying after enjoying the rhythm that led up to it. The same goes for behavior: a reward helps you keep going. But timing is very important: it has to come right after the behavior, or your brain won’t make the connection between action and reward.
So how can you use these principles in your everyday life? Here are three practical tips:
1. Give your desired behavior a strong intro (the cue)
Use a cue that reminds you of the habit you want to build. For example:
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A sticky note in a visible place
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A digital reminder
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Linking a new habit to an existing one (like making coffee, brushing your teeth, or going for a short walk)
The more often you repeat the behavior, the more predictable it becomes, until it eventually happens on autopilot
2. Find your rhythm (make repetition easy)
When you’re in rhythm, sticking with your habits feels effortless. Doing a day completely differently from usual takes much more energy than flowing with your existing routine. That’s why you should link new habits to something you already do. It lowers resistance. For instance:
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Prepare your lunch right after cleaning the kitchen after dinner
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Make your bed right after brushing your teeth in the morning
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Take a short walk right after lunch
3. Build up to the drop (reward the behavior)
Make sure there’s an immediate reward after doing the desired behavior. That’s how your brain connects the action with a good feeling, and that positive link makes you want to do it again. Think about what genuinely feels rewarding to you and do this right after the habit. For example:
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Listening to your favorite song or podcast right after the behavior
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Making yourself a coffee or tea
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Ticking off a box or marking your streak
Next time you listen to your favorite song, think about the behavioral science behind it, and try applying the same principles in your own life! You’ll find that building and maintaining good habits starts to feel much more natural.