Listen to this mp3 of your choice once a day before you go to bed so you can fall asleep listening. You will see results in the first week. Keep in mind that there are subliminals and you won’t be able to hear anyone talking. If you do hear voices it will be just barely but it is designed to be this way. It is VITAL that you use a high-quality pair of earbuds or headphones. Cheapo 3 dollar ear buds or earphones are not capable of capturing all the isochronal tones and subliminals.