Conditioning with Scent

Using Fragrance to Influence Mood and Behaviour

In my first two articles, I explored how different scents can impact our wellbeing and how easily we can weave these benefits into our daily routines. This time, I wanted to take things a step further.

In the introduction to this section of my website, I shared that an experience was so physically and emotionally overwhelming that my nervous system seemed to shut down, all because of a particular smell. It was a powerful reminder that scent is not just pleasant or unpleasant. It can shape how we feel, behave, and function.

That moment stayed with me and made me ask:

If smell can be powerful enough to shut me down, could it also be powerful enough to build me up?

Could I intentionally use scent to support performance, focus, or even emotional resilience?

I started to wonder whether I could create mini sensory environments using scent to influence my mental state, almost like flipping a switch. This idea echoed classical conditioning, like Pavlov’s famous dogs. Instead of bells and treats, what if I could link specific scents to specific behaviours or mental states? Could a particular smell signal it’s time to focus, relax, or sleep?

The Pillow Spray Experiment

I began with something simple: a pillow spray. I chose one with a blend I found calming, lavender and chamomile. Each night, just before sleep, I spritzed my pillow. My intention was to condition myself so that the scent became a signal to wind down.

After a few nights, I noticed a shift, I was falling asleep more easily, almost as though my body recognised the cue. Even when I travelled, I brought the spray with me and found it helped anchor a sense of calm wherever I was. It was a small ritual with a surprisingly big impact.

Scent and Stress Response

Next, I experimented with using scent to soothe my stress response. I bought Tisserand’s Total De-Stress spray and kept it on my desk. Whenever I felt overwhelmed, I’d spray it and take a few slow breaths.

Over time, I realised the scent, and perhaps even the act of pausing, became a grounding mechanism. Eventually, just holding the bottle helped me feel more in control, as if my brain had come to associate the visual cue with a sense of calm.

Creating a Focus Zone

Encouraged by these small wins, I went a step further. I purchased a mini portable diffuser for my desk and created a custom scent blend with grapefruit, mandarin, and eucalyptus (bright, fresh, and energising). I now use it only when doing focused work.

This consistency has helped me develop a clear sensory cue, this scent means it’s time to concentrate. It’s become part of a broader toolkit for setting the tone of my workspace, gently guiding my mind into a more productive state.

Could you try this too?

These small experiments have shown me how powerful scent can be, not just as a background feature of our lives, but as an active tool in shaping our behaviour and state of mind.

So now I’m wondering: What other behaviours could I condition with scent? Could I create a ‘confidence scent’ for public speaking? A scent that signals the start of a mindful break? Or one that helps me transition out of work mode?

And more importantly, could you try this too?

What environments could you subtly shift using scent?

What rituals could you support with fragrance?

What states of mind do you wish you could access more easily, and is there a scent that could help you get there?