How to Get Rid of an Earworm: 7 Research-Backed Tricks to Stop a Song Stuck in Your Head
Did a co-worker start humming "Baby Shark" and now it's stuck in your head? Then you’ve almost certainly had an earworm. We explain the science behind why it happens and what you can do to "deworm!"
Quick Reference: Earworm Removal
- What it is: a song fragment stuck on repeat in your head (involuntary musical imagery or INMI).
- How common: 90 percent of people get an earworm at least once a week.
- Top tricks (research-backed): chew gum, listen to the full song, work on a difficult puzzle, distract with another well-known song.
- Why songs stick: simple repetitive melodies, recent exposure, unfinished listening.
- Tool: the Almanac’s Best Days calendar.
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Related Almanac guides
Earworms (songs stuck on repeat in your head) affect almost everyone. Per University of Reading research, 90 percent of people experience one at least once a week. The catchier the song, the more likely you are to get one. The good news: researchers have tested specific interventions and several work. This guide is 7 research-backed tricks to get rid of an earworm, plus the cognitive science of why songs stick in the first place.
Why Songs Get Stuck (the Cognitive Science)
Per University of Reading earworm research and NIH PubMed musical-memory studies.
- Simple repetitive melody. Catchy songs have predictable musical structure that the brain rehearses involuntarily.
- Recent exposure. Songs you heard in the last 24 hours are most likely to loop.
- Unfinished listening. Hearing only a chorus, especially while distracted, leaves the brain trying to complete the loop.
- Emotional or stress associations. Songs tied to recent emotional events stick more readily.
- The Zeigarnik effect. Cognitive science principle: unfinished tasks linger in working memory. An earworm is the musical version.
7 Tricks That Research Says Actually Work
Per University of Reading and Reading-affiliated researcher studies.
- 1. Chew gum. The motor activity of chewing interferes with the brain’s auditory rehearsal of the song.
- 2. Listen to the full song. Completes the loop, satisfying the Zeigarnik effect.
- 3. Solve a difficult puzzle. Engages working memory enough that the earworm is crowded out.
- 4. Distract with another well-known song. A ‘cure tune’ (a song you know completely and find pleasant) is most effective.
- 5. Read intensely. Demanding reading occupies the cognitive resources the earworm needs.
- 6. Talk out loud. Speaking interferes with the inner auditory loop.
- 7. Wait it out. Most earworms resolve naturally within 24 to 48 hours. Forcing it can extend duration.
Earworms: Causes and Removal (Detail)
Below are the original sections covering why we get earworms, deworming the ears, and additional removal strategies.
Why Do We Get Earworms?
Over the past decade, there has been a significant amount of time and effort dedicated by the scientific community to researching earworms. Many experts believe that these catchy tunes hold the key to developing new techniques for learning and memorization. The cause of earworms can vary greatly, ranging from listening to a favorite song to a childhood memory, or even something as simple as boredom.
Although the factors that contribute to earworms can be diverse, certain aspects do appear to increase the likelihood of getting a song stuck in your head. For instance, if a song has a catchy tune that is easy to sing or hum, it is more prone to becoming an earworm. Repeat exposure to song lyrics or frequently hearing a particular song significantly heightens the chances of it turning into an earworm. Dr. Vicky Williamson from Goldsmiths, University of London, observed that during Michael Jackson’s trial, many individuals reported experiencing his songs being stuck in their heads.
Interestingly, daydreaming and stress seem to render individuals more susceptible to earworms. According to James Kellaris from the University of Cincinnati, women are more likely to be plagued by earworms than men. Musicians, due to spending a substantial amount of time rehearsing songs, are even more prone to experiencing earworms. Lastly, if you happen to be a chronic worrier, you not only have a higher likelihood of having an internal soundtrack, but also of being bothered by it.
“Deworming” Your Ears
Research from the Western Washington University suggests earworms most often get stuck in your working memory while you’re doing something that doesn’t require your full attention, like walking or doing the dishes. Therefore, the best way to rid yourself of an earworm is to use your working memory for something else. Psychologists suggest solving anagrams because challenges involving words seem to work best. However, anything that taxes your working memory (like a number puzzle or a good book) might work.
This strategy comes with a caveat, however: Your mental workout needs to be hard enough to provide you with a challenge, but it can’t be too hard, otherwise you’ll quickly lose focus on the task and the earworm will return.
If you don’t have a puzzle or a good book handy, here are some other strategies that might work:
Try a fun “eraser song”! If you happen to know a tune that might banish those pesky earworms, give it a go by singing or humming it. Just remember to proceed with caution, as your eraser song could potentially transform into a brand new earworm if you concentrate too intensely!
Take a moment to ponder why that catchy tune is stuck in your head. If the song is linked to something you’re not actively thinking about, such as a childhood memory or a news article you read, identifying the underlying cause may help you bid adieu to the melody.
Give chewing gum a try! Recent research from British scientists suggests a possible connection between the brain regions responsible for storing speech and music and the ones involved in generating them. They argue that it’s much more challenging to retain words or tunes while chewing gum.
If those strategies aren’t enough, then this next one is sure to work! Some researchers believe that earworms happen because of the Zeigarnik Effect, which causes your brain to dwell on an incomplete thought or process. Given that most earworms are short 15 to 30-second snippets of a song that repeats over and over, you might be able to break the cycle simply by satisfying your brain’s desire to hear the entire song.
Some songs become earworms more often than others do, but earworms are contagious, so we won’t list those catchy tunes here. If you know of a few sticky songs (or some ways to get rid of them) let us know in the comments section!
Our apologies in advance. Take a listen:
Earworms FAQ
What is an earworm?
An involuntary musical imagery experience: a song fragment looping in your head without your conscious choice. Researchers also call this involuntary musical imagery (INMI). Per University of Reading research, 90 percent of people experience them at least once a week.
What is the best way to get rid of an earworm?
Chew gum (interferes with auditory rehearsal), listen to the full song (completes the loop), or distract with a different well-known song you find pleasant. All three are research-backed. Solving a difficult puzzle works because it engages the cognitive resources the earworm needs.
Why does music get stuck in my head?
Catchy songs have simple repetitive melodies the brain rehearses involuntarily. Recent exposure and unfinished listening (hearing only a chorus) increase the likelihood. The Zeigarnik effect (cognitive science principle that unfinished tasks linger in working memory) explains why incomplete songs stick most.
How long does an earworm last?
Most earworms resolve within 24 to 48 hours on their own. A persistent earworm lasting more than a few days is unusual but not unhealthy. Severely persistent earworms (lasting weeks) are very rare and worth mentioning to a doctor if they interfere with sleep or daily life.
Is having an earworm bad?
Generally no. Earworms are part of normal cognitive function and most people experience them throughout life. They become problematic only when they interfere with concentration, sleep, or daily activity, which is rare. The phenomenon itself is benign.
Amber Kanuckel
Amber Kanuckel is a freelance writer from rural Ohio who loves all things outdoors. She specializes in home, garden, environmental, and green living topics.
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- Amber Kanuckel
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It’s the BeeGees song living it up? I don’t even want to look it up to see what it is called.
My dog passed away a couple of days ago and its broken my heart
I have a song in my head that i have never had before its cold play hhmm for the weekend. I do suffer with chronic anxiety and PTSD so it may be something i have had for a while but never noticed until i lost my dog?
It goes away when im at work or chatting to someone, but when im relaxed or its quite it comes back. Its actually giving me more anxiety in which i do not need
We are sorry about the loss of your dog. We hope you find peace (and quiet!) soon!
Here’s an ear worm: The Oscar Bologna song
6 months ago it was anything from En Canto (especially We Don’t Talk About Bruno). Now, it’s the Victoria’s Secret song by Jax. killing me all night.
I once had “White Wing Dove” by Stevie Nicks stuck in my head for 2 months!!! Every single day ALL day long for 2 months!!! Another song that was in my head for a few weeks was “The Sounds of Silence” by Simon and Garfunkel
Omg. Geraldine by Miranda lambert is stuck in my head on repeat and I literally am going insane. Lol. It’s been there for over a week. Tiktok causes me to have constant earworms due to the short songs they play. Ugh.
Every. “Aqua.” Song. Ever.
Recently I saw a music clip of a sea shanty, and the catchy chorus has now been stuck in my head & waking me at around 01:00 am. I often get earworms but what’s interesting is that the ones that recur during waking hours are often an indication of my state of mind. For example, I was stuck in a job I hated and after a while I noticed I kept singing the same line from We Gotta Get Out Of This Place by The Animals under my breath. Whereas the earworms that wake me might be advertising jingles or pop tunes, & totally random stuff.
One time, I went to bed at 8:30 and fell asleep at 11:00 only bc of earworm
I have earworms 24/7. When I don’t listen to a song, I can hear a song deep inside my head.