Make it a great day with Pavlovian conditioning

In the song Golden by Jill Scott she sings:
"I'm taking my own freedom, putting it in my song
Singing loud and strong, groovin' all day long
I'm taking my own freedom, putting it in my stroll
I'll be high stepping y'all, letting the joy unfold
I'm living my life like it's golden..."

For years this song has been my morning alarm. When I hear these words I start my day feeling joy and gratitude. I've created a habit response through something called “clasical conditioning” for my mind and body to get out of bed feeling empowered and ready to "groove all day long."

Classical conditioning (also known as Pavlovian conditioning) is learning through association and was discovered by Pavlov, a Russian physiologist. In simple terms, you can link two stimuli together - in this case this song and waking up happy - to produce a new learned response.

This use of a personal anthem is a powerful tool. As an executive coach, I work with clients to help them create habits that set them up for success. You can cultivate more joy, motivation, or happiness in your day by creating a Pavlovian response of your own. Some ideas include regularly waking up to an inspiring song, dancing to your favorite hit while you brush your teeth, or using one great song as your workout warm-up. You can also set the timer on your coffee machine and when you smell the familiar scent of brewing coffee smile say to yourself “this is going to be a great day.”

What is your personal anthem? And how do you use it?