"And even though I really don't like that song, it's catchy. And as you've probably experienced, once you get a song like that stuck in your head, it can feel impossible to get out. What you might not know is there's a scientific reason for this: It's called ironic process theory. Or, you may have heard it by its more common name: The white bear problem."
"Also known as ironic process theory, Wegner's problem stated that attempts to suppress thoughts can actually increase their frequency. Wegner based the name on a quote in an essay by Russian writer Fyodor Dostoevsky from over a century ago: "Try to pose for yourself this task: not to think of a polar bear, and you will see that the cursed thing will come to mind every minute." Over the course of a decade, Wegner discovered that at least part of the reason why this happens."
Songs and unwanted thoughts can become stuck due to ironic process theory, where suppression triggers a monitoring process that increases the thought's frequency. Attempts to avoid a thought engage a checking mechanism that repeatedly searches for the suppressed content, making it more salient. The Blue Dolphin Rule offers an alternative: intentionally replace the unwanted thought with a chosen substitute, thereby occupying the monitoring process and reducing the unwanted thought. With repeated practice, the substitution habit can lessen intrusive songs, anxious thoughts, and limiting beliefs, and help cultivate a more positive, helpful mindset.
Read at Fast Company
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