Do you have brain rot? Here's how to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what brain rot is, including common causes and its effects on the mind. Plus, how to combat and reverse this mental decline using 10 mindful techniques.
Have you noticed people in your life speaking fluent… internet? First they were trying not to be “cheugy,” then they were having a brat summer. And suddenly, out of nowhere, they're "very demure, very mindful, very cutesy."
If this sounds familiar to you, the people in question might be super hip. Or, they could possibly have brain rot. Guess what? If you’re one of the millions of people who are chronically online, you might too.
Brain rot is an internet term (of course) used to describe the way mindlessly scrolling on social media and watching an endless stream of videos can affect the way we think and speak. And while it’s meant to be playful, these habits can have real consequences, including mental fatigue, a reduced attention span, and a decline in critical thinking skills.
If you feel like certain lifestyle choices and digital habits have negatively impacted your wellbeing and even the way you speak, think, or your attention span, there are steps you can take to regain control of your time and mindfully change your habits.
What is brain rot?
Brain rot is a term used to describe the cognitive and emotional decline associated with excessive internet and social media usage, particularly on platforms like TikTok. This phenomenon involves a constant consumption of short, fast-paced content that can overwhelm the brain, leading to decreased attention spans, mental exhaustion, and a reduced ability to engage with deeper, more meaningful activities — like spending quality, uninterrupted time with your friends and loved ones, for example.
The excessive hits of addictive content can create a sense of dependency, making it difficult to disconnect and engage in offline activities. According to a 2019 study, nearly 9.4% of youth in the U.S. were estimated to engage in Problematic Interactive Media Use (PIMU), a new condition which is likely tied to brain rot.
Brain rot vs. cognitive decline
Brain rot is different from other forms of cognitive decline. Age-related cognitive decline is a natural process in which certain cognitive functions slow or become less efficient as we get older. Meanwhile, diseases like Alzheimer's and dementia are neurological conditions that involve progressive loss of cognitive abilities due to underlying medical issues. These types of cognitive decline often require medical intervention and are not entirely reversible.
Brain rot, on the other hand, is behavioral and lifestyle-induced. And while it can be reversible with conscious effort, some people see excessive content consumption as a way to self-soothe and don’t want to change their habits.
What causes brain rot?
You already know that too much of anything can be a bad thing, and the same goes for screen time. But brain rot isn’t just about how many hours you spend online. The kind of content you’re consuming also plays a role.
Excessive screen time
When your phone is always nearby—and for many people, that’s the case—it’s tempting to check your texts and social media religiously. After a while, you may not even realize you’re doing it. This habitual screen time can crowd out other forms of mental engagement, like reading, exercising, or even just daydreaming.
Plus, when you’re constantly bombarded with new content, your brain doesn’t have time to digest most of it properly. It’s like eating junk food all day — while you may enjoy it, it doesn’t give your body (or in this case, your brain) what it really needs to function well.
Overconsumption of social media
Platforms like TikTok, Instagram, and Twitter are designed to be addictive, but while you’re staring at your screen, your brain is stuck in a loop of shallow engagement. Over time, this can make it harder to focus on more complex tasks that require sustained attention. In addition, likes, comments, and notifications give quick dopamine hits, reducing your motivation to engage in more substantial mental activities.
In fact, social media bombards you with so much content that you may have trouble focusing on anything in depth. Eventually, it can become difficult to concentrate on any one thing for more than a few minutes.
Lack of mental challenges
Of course, it’s fun to kick back and watch funny videos or scroll through memes, but if that’s all you’re doing, your brain isn’t getting the workout it needs. Think of it like this: Your brain is a muscle, and just like any other muscle, it needs to be challenged to stay strong. If you’re feeding it the same low-effort content all the time, it’s not getting the exercise it needs to stay sharp.
When you’re spending all your time online, it’s easy to skip out on stuff that actually makes you think, like learning a new skill or diving into a good book. Trying new things forces your brain to work in different ways, which helps keep it in shape. But when your brain is used to the instant gratification of online content, it can be tough to motivate yourself to tackle something more challenging.
Effects of brain rot on the mind
A lot of people joke about having brain rot, because of how dramatic the name sounds and also because of how common it is to spend your evenings doomscrolling and spending way too much time on the internet. In reality, brain rot can have several negative effects on our mental and emotional wellbeing.
Impaired memory: You might find it difficult to remember names, dates, or recent events. This can affect your academic performance, work productivity, and personal life.
Lower problem-solving abilities and attention span: It might be more difficult to focus on tasks that require sustained mental effort, such as studying or working on a project. Your analytical skills and problem-solving abilities may also be affected.
Increased mental fatigue: Constant exposure to low quality content may make you feel tired, overworked, and unmotivated. This may create a cycle where you avoid mental stimulation, which ultimately leads to further decline.
Emotional and psychological impacts: The decline in cognitive abilities may bring feelings of frustration that negatively affect your mood and lower your self-esteem. You may also find that doomscrolling in particular can have negative effects on your emotional and mental health.
Social effects: Forgetfulness and reduced cognitive abilities may strain relationships, leading to misunderstandings and conflicts. As cognitive abilities decline, you might withdraw from social activities that require mental engagement.
Impact on performance: Students with brain rot might struggle to keep up with schoolwork, leading to lower academic achievement. In the workplace, brain rot may decrease productivity, making it harder to meet deadlines and achieve goals.
Decreased physical activity: If we spend too much time distracted by our devices, our physical health may also suffer.
How to reverse brain rot: 10 mindful strategies to combat mental decline
Is scrolling on your phone the absolute worst thing you could do with your time and energy? Well, no. Obviously it isn’t the worst thing you can do, especially if it helps you relax or unwind after a long, stressful day. But, it’s worth taking steps to prevent excessive scrolling from becoming a real problem.
If you’re noticing that your brain is feeling a bit sluggish after too much screen time, there are plenty of things you can do to shake off the mental fog. Here are ten strategies to help you stay sharp, focused, and feeling good.
1. Reduce screen time
To improve feelings of sluggishness and mental fatigue, use apps or built-in phone settings to monitor and limit your screen time.
Follow the 20–20–20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away from you. This can help reduce eye strain and mental fatigue.
💙 Reduce your screen time, especially before bed, with Mel Mah’s Screen Off, Sleep On guided movemen routine to help your mind and body relax.
2. Curate your feed
Only follow people or pages that provide valuable, positive, informative content that inspires you or stimulates your mind. If you can’t unfollow accounts that trigger you—for example, if you feel uncomfortable unfollowing a friend—the mute button can come in handy too.
3. Engage in mentally stimulating activities
Read more. Take a class. Learn a new skill. Challenge yourself and pursue long-term growth and goals rather than instant gratification.
If you’re struggling with boredom, there are many stimulating activities like crossword puzzles, Sudoku, or brain games that require problem-solving and critical thinking. These will not only exercise your brain, but they’ll become something you look forward to and can even help you transition from the work day to relaxation.
💙 Learn more about how a gratitude practice can enhance your mental health and strength during the Gratitude masterclass with Tamara Levitt.
4. Practice regular physical exercise
Aim for 20–30 minutes of moderate exercise each day. Activities like walking, running, cycling, or swimming can improve blood flow to the brain.
Mix up your routine with different types of exercise, such as yoga, dancing, or team sports. This can help keep you motivated and engaged.
💙 Add mindfulness to your exercise routine by experimenting with activities like Mindful Walking or A Mindful Run.
5. Maintain a balanced diet
Include plenty of fruits, vegetables, whole grains, and lean proteins in your every day diet (along with treats too, of course). Foods rich in antioxidants, healthy fats, and vitamins may be particularly beneficial in supporting brain health. And don’t forget to stay hydrated with beverages like water, unsweetened tea, and electrolytes.
💙 Learn more about eating a balanced diet with our Mindful Eating Series.
6. Create a structured routine
Plan your day and make sure there’s an equal balance of work, relaxation, and hobbies. This can help you prioritize tasks and make time for mental stimulation. Plus, it gives you something to look forward to!
Create short-term and long-term goals to keep yourself motivated and help boost mental engagement. Having a goal in mind means that you’re less tempted to engage in activities that can lead to brain rot.
💙 Kickstart your day with a morning meditation, like Chibs Okereke’s Starting Off on the Right Foot, to jumpstart your daily routine.
7. Practice mindfulness and meditation
Spend a few minutes each day focusing on your breath. Deep, mindful breathing can calm your mind and reduce stress.
Try to practice meditation regularly, too — it doesn’t even have to be for long. This can enhance mental clarity and calmness, improve attention, and lower anxiety.
💙 Start your mindfulness practice today with Jeff Warren’s Mindfulness for Beginners series.
8. Mindful consumption of media
Set boundaries by deciding how much time you’ll spend on social media each day, and stick to it. This can help prevent excessive, passive consumption.
If you’re struggling with doomscrolling, try taking a digital detox — here are 12 tips to scroll less and live more. Even a week without social media has the potential to have significant benefits on mental health. If you find that this break helps, you may even want to consider taking a longer (or even permanent) break.
💙 Check out our Breaking Habits series for more information on choosing healthier alternatives.
9. Engage in creative activities
Take up a hobby like painting, writing, or playing a musical instrument. Learning something new can challenge your brain and provide a sense of accomplishment.
Spend time outdoors and in nature. Hiking, gardening, or even just taking a walk can help boost your mental wellbeing.
💙 Follow along with Jay Shetty’s We Are Nature meditation for an introduction to living in harmony with the world around you.
10. Get support
A mental health professional can help you address underlying issues that may contribute to brain rot and offer strategies for improvement.
There are also many support groups out there where you can connect with others who are experiencing similar issues. A sense of community and shared experiences can be comforting and motivating.
Brain rot FAQs
Can brain rot be permanently reversed?
With consistent lifestyle changes, brain rot can be reversed.
Reduce screen time and add more physical activities into your daily routine. This can help reset your brain’s engagement with the real world and reduce dependency on digital stimulation.
Regularly challenge your brain with puzzles, reading, and learning new skills to help rebuild cognitive functions.
Practice mindfulness and meditation to help improve focus and mental clarity.
Eat a balanced diet rich in nutrients to support overall brain health.
Get 7–9 hours of quality sleep each night to support memory consolidation and cognitive function recovery.
What are some early signs of brain rot?
Recognizing early signs of brain rot can help you take action before it gets worse. If you notice these signs, begin to implement strategies such as reducing screen time and getting more mental stimulation.
Increased forgetfulness and difficulty concentrating, particularly on tasks requiring sustained mental effort
Mental fatigue, or feeling exhausted even after short periods of cognitive work
Reduced problem-solving skills and a shortened attention span
How can parents help prevent brain rot in children?
Parents can help prevent brain rot in their children by setting screen time limits, encouraging outdoor play, and engaging them in mentally stimulating activities.
Establish clear rules about screen time and stick to it. Puzzles, board games, and books can be great alternatives, because they encourage problem-solving and creativity. Add rest and a structured routine to further strengthen cognitive performance.
Model good behavior by limiting your own screen time and leading an active, varied lifestyle. This can show children the importance of a balanced approach to technology and help promote overall wellbeing.
How long does it take to see improvement after implementing reversal strategies?
The time it takes to see improvement can vary depending on several factors, including the severity of your brain rot, and how consistently you stick with strategies to combat it.
Generally, short-term improvements, such as increased focus and better sleep, can be noticed within one to two weeks, especially if you reduce screen time and practice mindfulness regularly.
Mid-term improvements, like enhanced memory and improved mood, often take one to two months with regular mental exercises and a balanced diet.
Long-term improvements in cognitive health and lifestyle integration, where new habits and routines become more ingrained, typically occur over three to six months.
By staying committed to these strategies and making them a regular part of your life, you can achieve lasting improvements in cognitive function and overall wellbeing.
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