Brain rot is defined as "the supposed deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging. Also: something characterized as likely to lead to such deterioration" (Oxford).
Experts from Oxford University Press noticed that this term gained new prominence in 2024, used to capture concerns about the impact of consuming excessive amounts of low-quality online content. With a widespread availability of social media and its contents, it is impacting a vast number of people especially the young ones.
Newport Institute, on the other hand, defines "brain rot" as a state of mental fogginess and cognitive decline that results from excessive screen engagement. It includes binge-watching, scrolling social media or switching back and forth among various tabs and simultaneously surfing the internet, texting and checking your emails. This results to overstimulated brain (Newport Institute).
Are you at risk or suffering brain rot?
So, are you at risk or already suffering brain rot? Let's look into these brain rot behaviors provided by Newport Institute and check which ones you can relate to.
Video Gaming: Are you becoming so entranced in video games that you can have difficulty functioning in other areas of your life?
Zombie Scrolling: Have you experienced just vacantly staring at your smart phone as you flit from one feed to another?
Doomscrolling: Do you have an overwhelming desire to be up to date on the latest information, even if it is disturbing? Are you involved in long periods of searching for negative and/or distressing news?
Social Media Addiction: Do you have a persistent urge to check social media and feeling of restlessness when you try to break this habit?
I am not exempted from these behaviors. I noticed a tendency to zombie scroll as well as social media addiction. When I felt like I am wasting my time doing it, I usually uninstall my social media app. Interestingly, my brain is wired to it in a way that I unconsciously open my phone and almosg press the area where the social media app was. Did you experience the same?
Impact of Brain Rot
Over the long term, these behaviors can damage our wellbeing mentally and emotionally. For example, according to a study, conducted by Kuo Zhang et al, of 1,051 young adults between 18 and 27 years old, social media addiction has a significant negative association with executive functioning skills such as planning, organization, problem-solving, decision-making, and working memory (Newport Institute).
Another impact of brain rot is self-concept. One common way is comparison trap which leads to negative self-talk. This resulted to heightened levels of stress, anxiety and depression.
How to Prevent Brain Rot?
Practice Digital Mindfulness
Digital mindfulness is being aware and intentional of how you use technology and digital platforms including social media and online contents to support your mental health in a positive way. This includes setting screen limits, curating your feeds for high-quality contents, digital detox, usage of apps to support your growth among others.
Eat Healthy
Eat foods that are linked to brain power like green, leafy veggies, fatty fish, berries, tea and coffee, and nuts (specially walnuts).
Physical Exercise
Make a commitment to turn exercise into a regular habit. It's recommended to engage in physical activity for 30 minutes, five times a week, totaling 150 minutes weekly. If that feels overwhelming, begin with something manageable, such as taking short walks.
Exercise have been proven by a lot of researches, not only benefical to our physical body but to our overall wellbeing.
Sleep
Nowadays, it is challenging to achieve a well-rested condition because of the easy access we have to a lot of things brought by technology. Be mindful to take enough rest and sleep. Regular recommendation is about 7-8 hours for adults. Set a regular sleep-wake schedule and find your sleep rhythm. You get a good sleep when you feel rested, restored, and energized upon waking up in the morning.
Meditation
One of things people nowadays are lacking is the time to meditate. Meditation brings in a lot of benefits to us. It can help reduce anxiety, stress and depression. It also supports emotional health and enhances self-awareness. It also has physical benefits like pain control, decrease blood pressure and promotes good physical health.
Pause. Take a deep breath and meditate. Consider praying and meditating God's word. Nothing beats experiencing the peace of God in your situation. Actually, there is an increase interest of integrating spirituality and medicine. The World Psychiatric Association in 2003 established a section on psychiatry and religion. On the other hand, The National Library of Medicine also published researches related to the role of spirituality in health care.
Mental Exercises
Instead of zombie scrolling and doomscrolling, engage yourself to benefical activities like mental exercises. Challenge your brain to improve its power! Solve puzzles, read, learn new skills and experiences boost your brain's productivity. You can also try micro-learning.
Go Outdoors
Relax. Go outside. Appreciate the beauty of God's creation. Hear the chirp of the birds, feel the breeze, smell the morning dew and see the magnificent sight of greens. Try hiking, scavenger hunts, gardening, outdoor arts. Create outdoor adventures you can enjoy with your loved ones.
People who spend 120 minutes per week in nature have better health and higher psychological well-being than the ones who don't engage with nature or those who spend less than two hours per week (Robinson, 2024).
Find A Support Group
Having a support group is helpful to your brain health. Volunteer to an organization, meet with like minded individuals, celebrate with friends. Maintain social interactions. We are not meant for isolation, engage yourself with people who can contribute to your wellbeing and be of value as well to these people.
Have An Optimistic Perspective
Having an optimistic perspective means focusing on what's good about the situation and what you can do to make things better. Our brain has a tendency to focus on negative things and hence, involving yourself to doomscrolling can desensitize you to negative stimuli which may lead to higher levels of psychological distress.
When we train our mind to be intentional towards optimistic perspective, it helps us to see the good in the situation without neglecting our true feelings. It is acknowledging our emotions whether good and bad, then refocus our mind towards hope.
Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable- if anything is excellent or praiseworthy think about such things. - Philippians 4:8
References:
Brain Rot' named Oxford Word of the Year 2024. Oxford University Press. https://corp.oup.com/news/brain-rot-named-oxford-word-of-the-year-2024/
Brain Rot: The Impact on Young Adult Mental Health. Newport Institute. https://www.newportinstitute.com/resources/co-occurring-disorders/brain-rot/
Zhang K, Li P, Zhao Y, Griffiths MD, Wang J, Zhang MX. (2023, April, 12). Effects of Social Media Addiction on Executive Functioning Among Young Adults: The Mediating Roles of Emotional Disturbance and Sleep Quality. Dove Press. https://www.dovepress.com/effect-of-social-media-addiction-on-executive-functioning-among-young--peer-reviewed-fulltext-article-PRBM
Robinson B. (2024, December, 6). 10 Habits to Prevent Brain Rot and Create a Smart Brain in 2025. Forbes. https://www.forbes.com/sites/bryanrobinson/2024/12/06/10-habits-to-prevent-brain-rot-and-create-a-smart-brain-in-2025/
Puchalski C. The Role of Spirituality in Health Care. National Library of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC1305900/
LeWine H. (2024, Apr, 3). Foods Linked to Better Brainpower. Harvard Health Publishing. https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
Godman H. (2014, Apr, 9). Regular Exercise Changes The Brain To Improve Memory, Thinking Skills. Harvard Health Publishing. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
Why Sleep Is Important for Brain Health. American Brain Foundation. https://www.americanbrainfoundation.org/why-sleep-matters-for-brain-health/
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