Music on the Go — Evidence Notes

Optional research background supporting the ideas in Music on the Go

Welcome.
This page provides optional research summaries and references that informed the book Music on the Go: Five Ways to Reduce Stress Using the Music You Already Have.

You do not need to read or understand this research to use the tools in the book.
The Evidence Notes are here for readers who enjoy knowing the science behind practical strategies, and for clinicians, educators, and caregivers who want additional context.

Why this page exists

Music on the Go was written to be:

  • practical

  • accessible

  • easy to use in real life

To keep the book readable and non-academic, research citations were intentionally kept out of the main text. Instead, the science lives here—available when you want it, ignorable when you don’t.

This approach reflects a core idea in the book itself:
tools work best when they reduce friction, not add it.

What you’ll find in the Evidence Notes

The downloadable PDF includes:

  • Plain-language research summaries for each of the five “Ways” in the book

  • Brief explanations of why the research matters for everyday listening

  • Optional deeper dives, including information about heart rate variability (HRV) and wearables

  • A one-page “Research at a Glance” summary for clinicians and educators

  • A full APA-style reference list for transparency and further reading

The research summarized here reflects patterns and trends in the literature, not guarantees. Individual responses to music vary based on context, preference, and personal history.

What the research generally suggests

Across multiple areas of study, research indicates that:

  • Intentional music listening can support stress reduction, emotional regulation, and sleep

  • Matching music to a person’s current state and goal matters more than genre rules

  • Personalized and familiar music tends to be more effective than standardized playlists

  • Short, repeatable listening practices can influence stress over time

  • Music apps and wearables work best when they support awareness—not performance or pressure

  • Subjective experience (how someone feels) is often as important as objective data

These ideas are explored in depth—without jargon—in the Evidence Notes.

Who this page may be helpful for

Readers who are curious about the science behind the book

  • Clinicians looking for music-informed, non-prescriptive tools

  • Educators and caregivers supporting stress regulation

  • Anyone who appreciates transparency and evidence-informed practice

Download the Evidence Notes

👉

This PDF is designed to be:

  • readable

  • printable

  • shareable

  • updateable as research evolves

Download the Music on the Go – Evidence Notes (PDF)
Learn more

A final note

Music is not a cure-all.
Research does not replace lived experience.

The goal of this book—and of these Evidence Notes—is to support flexibility, awareness, and choice, using music as a companion rather than a prescription.

If something works for you, it matters.