"1 Step Forward, 3 Steps Back" details the impact of inconsistent and unhealthy communication on a relationship,[6] and the subject's mixed responses via text messages.[7] It is a ballad led by a dampened piano[8] with a descending chord progression.[7] The song interpolates the piano chords from Swift's "New Year's Day", the final track of her sixth studio album, Reputation (2017).[9] Rodrigo stated that she had the verse and chorus of "1 Step Forward, 3 Steps Back", and decided to play it over the chords of "New Year's Day", which she thought were "beautiful".[1] The song is set in the key of D major with a slow tempo of 56 beats per minute. Rodrigo's vocals span from A3 to B4.[10] She created the song's hook from a text message, stating that she "thought it would be a cool way to describe this toxic, sort of manipulative relationship". The bird chirping heard at the beginning of the track was an idea by Dan Nigro, the song's producer and Rodrigo's musical collaborator on Sour, who recorded them through a window at his house.[1] The song's title is inspired by the phrase "1 steps forward and 2 steps back", but replaces the 2 with 3, which has been associated with Swift's lucky number 13.[11][6]
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