What is Brain Rot?
Isabella Cannon
| 4 min read
If you’ve ever found yourself staring blankly at your screen after a long scroll through TikTok until the early hours of the morning, you might be experiencing what the internet has dubbed “brain rot.”
While not a medical diagnosis, brain rot is a term that’s resonated with Gen Z. In fact, Oxford named it their Word of the Year in 2024. But what exactly does it mean and what can you do about it?
Understanding brain rot
“Brain rot” refers to the mental fog that follows excessive time consuming low-quality, fast-paced content online. It’s most often associated with short-form videos, memes and the infinite scroll of social media feeds.
While watching the occasional video isn’t an issue, research shows that constant exposure to mindless digital content can gradually negatively affect your ability to focus, retain memories and manage emotions.
Why is brain rot so addictive?
It all comes down to dopamine, a chemical in your brain that makes you feel good. Scrolling through social media triggers a spike in dopamine and gives you a quick hit of satisfaction, according to one study. The brain begins to crave that feeling, and you’re stuck in a cycle of endless scrolling before you know it.
This desire for quick gratification can create an unhealthy loop of consuming content, feeling rewarded and repeating the process. Over time, this can lead to digital addiction, where devices become a primary source of comfort, distraction or escape.
Signs you might be experiencing brain rot
Because brain rot isn’t a clinical term, it can be hard to define. Some common symptoms include:
- Mental exhaustion or “foggy brain”
- Difficulty concentrating
- Trouble forming or retaining memories
- Decreased motivation or creativity
- Emotional desensitization
- Increased anxiety or depressive feelings
- Changes in mood or social behavior
Children and teens are particularly vulnerable. Prolonged screen time during early brain development can have lasting effects on attention, memory and emotional regulation.
Consequences of doomscrolling
A specific form of brain rot is doomscrolling, the compulsive habit of consuming negative news for long stretches of time. While it may feel like you are staying informed, it can desensitize you to distressing content and diminish your ability to feel joy or peace in other areas of life.
One study linked doomscrolling to higher levels of psychological distress and poorer overall well-being, including negative impacts on sleep, mood and physical health.
Ways to combat brain rot
You can take back control of your digital habits with just a few intentional changes.
Set boundaries with your devices
Creating structure around your technology use is one of the simplest ways to reduce brain rot. Do this by:
- Limiting daily screen time through built-in phone settings.
- Turning off non-essential notifications.
- Creating tech-free zones in your home.
- Deleting apps that seem to absorb your attention the most.
- Taking full days or weeks off social media.
Engage in brain-stimulating activities
Once you cut down on screen time, you might find you have more mental energy and free time. These activities can help reduce some of the effects of brain rot by improving brain function. You may find yourself:
- Picking up a creative hobby like painting or playing an instrument.
- Exercising regularly to boost blood flow to the brain.
- Learning a new language or skill.
- Playing strategy games, puzzles or doing crosswords.
Prioritize real-world connections
Spending quality time with friends and family can also help restore emotional balance, promote brain health and reduce dependency on online validation.
Get enough exercise
Adults should aim to get 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. This includes cardiovascular exercise such as walking, running, swimming or cycling and two days a week of muscle-strengthening workouts.
Balance is key
Brain rot is a trendy internet term, but the effects of overstimulation and digital fatigue are real. The key isn’t necessarily cutting out digital content completely, it’s about being intentional with how, when and why you consume it.
By setting limits, choosing enriching activities and prioritizing your mental wellness, you can stay connected without compromising your cognitive health.
Photo credit: Getty Images
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