Do you have days when your mind feels like mush? You can’t focus, everything feels like too much, and even the simplest task seems impossible. That overwhelming, drained feeling is what many people call brainrot. The term has become so popular that even the Oxford English Dictionary has chosen it as its 2024 Word of the Year.
Brainrot isn’t an official medical diagnosis, but it is a term that perfectly encapsulates the mental burnout that comes from overstimulation and video memes that burrow into our brains (think “skibbidi toilet rizz” type of brainworm) as a result of endless scrolling aka doomscrolling on Tik Tok, Little Red Book, Instagram and other social media platforms. So, if your mental well-being is compromised and if you feel stuck in a tired, zombie-like state just know that you’re not alone.
More importantly though, is there a way to stop brain rot? Read on below.
Is Brain Rot a Real Thing?
Yes and no. We doubt you’ll hear a doctor say, “You’ve got brain rot.” anytime soon. But, it’s a real feeling that your brain is “rotting” from too much digital noise stemming from viral video skits, and endless scrolling. There’s a lack of real mental rest from so much digital pollution.
Some common brain rot symptoms include:
- Trouble focusing on conversations or tasks in real life.
- A constant state of being stuck in mental fog.
- A constant compulsion to scroll through social media or news when you know it’s making you feel worse.
- Inability to relate to people in real life unless it involves quoting Tik Tok videos or sharing viral memes.
- Irritability or anxiety from overstimulation.
- Emotional exhaustion.
It’s real enough to disrupt your life—and that’s why it’s worth addressing.
What Does Brain Rot Mean?
At its core, brain rot boils down to a mental overload and cognitive impairment from too much social media or spending too much time online. It’s what happens when we spend too long consuming information without giving our brains a break or giving them room to actually think about what they’re consuming. Whether it’s doom scrolling news, binge-watching videos, or endless reels, these routines keep our minds stuck in overdrive.
So, what are the root causes of brain rot?
- Spending hours glued to your phone or computer.
- Consuming too much negative content (hello, doomscrolling).
- Neglecting basics like sleep, hydration, and mindfulness to be on social media.
Over time, these habits can take a serious toll on your mental health.
An After Effect of Brain Rot: Doomscrolling
One of the biggest causes behind brainrot is doomscrolling—the addictive habit of scrolling through negative news and content. It can have some pretty damaging effects:
- Heightened Anxiety: Constant exposure to bad news keeps your brain in a state of stress.
- Mental Exhaustion: The flood of negativity leaves you emotionally drained.
- Sleep Disruption: Late-night scrolling and the blue screen light over stimulates your brain, making it harder to fall asleep.
- Reduced Focus: Jumping from one upsetting Reddit post or an enraging clickbait news headline trains your brain to crave quick hits of information, making it harder to concentrate.
Breaking free from doomscrolling is critical if you want to stop brainrot in its tracks. Click here to learn how.
10 Ways to Stop Brainrot
We’ve mentioned doomscrolling but let’s focus on the bigger picture now. Stopping brainrot isn’t just about cutting back on bad habits; it’s about replacing them with intentional, positive practices.
Here are 10 ways to stop brainrot and regain your mental clarity:
- Take Screen Breaks
Your brain isn’t meant to be plugged in 24/7. Schedule regular breaks to step away from screens and let your mind rest. Try the Pomodoro technique or simply schedule an alarm to go off every 15 minutes or so where you look away from the blue screen for 40 secs each time. - Practice Mindfulness
Even five minutes of deep breathing or meditation can reset your brain and help you feel more grounded. Try this during or after your scheduled screen break from above. - Get Outside
Nature has a magical way of clearing mental fog. Take a walk, sit in the sun, or simply spend time surrounded by greenery. Even a 10 minute walk can be restorative and help reduce the effects of brainrot and doomscrolling. - Declutter Your Mind
Feeling overwhelmed? Try writing down your thoughts. Journaling can help you organize your ideas and let go of mental clutter. - Replace Doomscrolling with Positive Habits
Instead of going on your phone, read a page from a book or a magazine; try painting, or listening to a good meditation that evokes good thoughts. Find something that genuinely makes you happy. - Set Digital Boundaries
Schedule phone-free zones in your day if you can. Put your phone away during meals or one hour before bed to reduce blue screen fatigue on your mind and eyes. Your brain will be more rested and alert. - Move Your Body
Exercise isn’t just for your physical health—it’s one of the best ways to boost your mood and mental clarity. Stepping out for a short walk or making time to do some jumping jacks in the afternoon all counts as physical activity that’s good for your mind and body. - Prioritize Sleep
Sleep is your brain’s reset button. Aim for 7-9 hours a night, and as mentioned before, avoid screens at least one hour before bed to maximize your rest. - Focus on One Task at a Time
Multitasking drains your mental energy and burns you out. Instead, give your full attention to one thing at a time; you’ll be more efficient and more organized instead of fleeting from one activity to another. - Connect with Loved Ones
Often, the best way to refresh your mind is to spend time with people who make you feel good. Call a family member or a friend or cuddle your pet for an instant serotonin boost.
How to defeat brain rot for good
Brainrot might not be an official clinical condition, but it’s something many of us struggle with.
The constant pull of blue screens, social media, memes, doomscrolling, and lack of mental rest can leave us feeling drained and disconnected from ourselves and the world at large.
But here’s the good news: you can get rid of brainrot for good. With small, intentional changes as outlined above – setting digital boundaries for yourself, prioritizing rest, setting limits on social media, and replacing bad habits with positive practices, you can regain your mental focus and feel like yourself again.
Your mind and body deserve care and attention. Treat both well and they will reward you with mental clarity and better energy in turn.
