Can Crafting a Playlist Lead to a More Curious and Kind World?

Can music truly improve our health, well-being, and even our outlook on life? The answer is a resounding “YES!” Research studies, clinical trials, and personal experiences all confirm that music is a powerful tool for emotional, cognitive, and physical health. But how do we unlock its full potential? How can we intentionally use music to positively shape the way we think, feel, and connect with others?

I believe the answer lies in meaningful engagement with music.

While it may seem like a simple exercise, crafting a playlist that resonates deeply requires reflection, intention, and a willingness to explore our inner world.

As we discussed last month in preparation for our Annual New Year’s Playlist, curating music is not merely about gathering songs—it’s an invitation to reflect on who you are, what you need, and where you want to go. Behind every song lies a story, and when those stories come together in a playlist, they create something uniquely yours—igniting a profound conversation with the deepest parts of yourself.

My hope is that by engaging in this “simple, yet not easy” process, you’ll awaken a renewed understanding of yourself and cultivate greater curiosity, care, and thoughtfulness in your connections with others.

The Science Behind Purposeful Playlists

We hear about this more and more: the idea that music boosts mood, reduces stress, and improves mental health is no longer just anecdotal—it’s backed by a growing body of scientific research. These music therapy benefits extend beyond simple enjoyment, affecting our biology in measurable ways. Here’s what I believe stands out most in our current understanding of music and its impact on how we engage with it:

• Dopamine and Reward. A 2019 study confirmed that listening to music we enjoy triggers dopamine release, explaining why it makes us feel good. The study also found that altering dopamine levels directly influenced how much people enjoyed music and felt motivated by it, highlighting dopamine’s key role in music-based pleasure. This raises an intriguing question: is it the music driving dopamine changes, or do our dopamine levels shape how we respond to music? While the answer isn’t fully clear—yet, it’s a reminder to engage with music intentionally and notice how it affects our emotions and motivation.

• Stress Reduction and Cortisol Levels. Listening to music has been shown to reduce cortisol levels, the hormone associated with stress. A study found that exposure to music significantly decreased cortisol levels and increased oxytocin, indicating a strong stress-reducing effect even after just five minutes of listening. When selecting music for stress relief, it seems that certain types of music are especially effective in reducing stress:

1. Music with a slow tempo (around 60-80 beats per minute)
2. Calm and soothing sounds like classical or ambient music
3. Tracks with minimal lyrics to reduce cognitive load
4. Music that resonates personally with the listener

• Connection and Memory. Familiar music has a remarkable ability to evoke autobiographical memories by engaging specific brain regions associated with memory and emotion, such as the medial prefrontal cortex. Research highlights that this area remains resilient even in neurodegenerative conditions like Alzheimer’s disease, allowing music to access deeply stored memories and emotions when other cognitive functions may decline.

This evidence explains why music therapy is increasingly prescribed in clinical settings to manage stress, boost focus, and improve overall well-being. Yet, you don’t need a prescription to harness the benefits of music. Purposeful playlists, created with intention, can amplify these effects, transforming how we feel and interact with the world.

The Soundtrack of Your Life

Creating a personal wellness playlist is a deeply personal act—a personal invitation to process emotions, memories, and dreams. Over the years, I’ve witnessed individuals use music as self-care to:

• • • • Boost productivity and focus
      • Reduce stress and anxiety
      • Inspire creativity and joy
      • Strengthen relationships and social bonds

When approached with intention, playlists can guide us toward a more fulfilled and connected life.

How to Create a Purposeful Playlist

If you’re ready to experience the transformative power of music, here are six steps to help you create a playlist with purpose:

1. 1. 1. Identify Your Intentions. Begin by clarifying your goal. Are you seeking calm, focus, motivation, or reflection? If you’re navigating complex emotions, consider consulting with a music therapist or another mental health practitioner for guidance.
      2. Name Your Playlist with Purpose. Choose a title that reflects your intention, such as “Moments of Calm” or “Focus Fuel”. A meaningful title helps set the tone for your listening experience.
      3. Curate Songs That Resonate. Every song should align with your desired outcome. If a track doesn’t evoke the right feelings, leave it out. Getting as specific as you can is key.
      4. Listen with Intention. Instead of listening passively all day, focus on specific times when the music will have the greatest impact—mornings, commutes, or in preparation for an important meeting.
      5. Invest in Quality Sound. High-quality audio can enhance the emotional impact of music. Consider good headphones or speakers for an immersive experience.
      6. Stay Open to Discovery. Explore new genres or revisit forgotten favorites. Adding an element of surprise can make your playlist more dynamic and meaningful.

When creating playlists for others—especially for individuals with unique needs, such as those with dementia or undergoing recovery—consider involving a music therapist to ensure the playlist is effective and personalized.

Music as a Path to Connection

Music has been a source of connection and healing for millennia, and today, research is catching up to this ancient wisdom. Whether you’re using music to process emotions, inspire action, or simply find solace, it holds the power to guide us through life’s complexities.

Think back to the last song that gave you goosebumps or the one that brought back a cherished memory. These moments aren’t coincidental. Music engages our brains in profound ways, connecting us to the past while inspiring us to move forward.

As you develop your playlist, remember this isn’t just about songs—it’s about creating a pathway to continual improvement. A purposeful playlist can shape your mood, mindset, and motivations, helping you navigate life with curiosity and care.

Can crafting a playlist lead to a more curious and kind world? The short answer is a resounding YES! Music, at its core, is deeply human and holds the power to transform not only how we feel but also how we connect with the world around us.

References

1. Ferreri, E. Mas-Herrero, R.J. Zatorre, P. Ripollés, A. Gomez-Andres, H. Alicart, G. Olivé, J. Marco-Pallarés, R.M. Antonijoan, M. Valle, J. Riba, A. Rodriguez-Fornells, Dopamine modulates the reward experiences elicited by music, Proc. Natl. Acad. Sci. U.S.A. 116 (9) 3793-3798, https://doi.org/10.1073/pnas.1811878116 (2019)

Frontiers in Psychology. (2011). Sec. Auditory Cognitive Neuroscience: The impact of music listening on stress reduction. Frontiers in Psychology, 2, Article 58. https://doi.org/10.3389/fpsyg.2011.00058

Petr Janata, The Neural Architecture of Music-Evoked Autobiographical Memories, Cerebral Cortex, Volume 19, Issue 11, November 2009, Pages 2579–2594, https://doi.org/10.1093/cercor/bhp008