“Turn off the TV, you’ll rot your brain!” How many of us grew up hearing that? I can guess that most of us over 40 remember hearing it at least once! Today, there are so. many. more. mindless distractions. But be it 1965, 1995, or 2025, it’s still called the same thing: brain rot.
Brain rot, caused by excessive, unchallenging screen time, can lead to mental fog, reduced attention spans, less mental flexibility, and an increased susceptibility to distraction by over-exercising certain neural pathways while neglecting others, according to Gary Small, MD, an expert in memory and aging. Brain rot isn’t an official diagnosis, but the effects are real.
“A 2021 study found that people who spend extensive time on the internet have decreased brain volume in areas controlling thinking and decision making, and this is something of concern,” Small said. Essentially, scrolling through social media all day, especially at the expense of other activities like reading, working out, or doing a puzzle, repeatedly engages the same neural pathways instead of stimulating new ones. You’re not building any “mental muscle,” which is needed to slow cognitive decline. It also shortens our attention span, making it more difficult to pay attention in class or at a work meeting.
(Graphic from: SAN article)
“One of the more interesting recent findings is shrinkage or atrophy in the gray matter of the brain, in areas in the frontal lobe that control decision-making, memory and other functions,” Small says. “That’s a bit concerning.” Social media and technology might decrease the incentive for your brain to remember things in the first place, since you can always go and look for something. For instance, you don’t need to commit someone’s birthday to memory anymore because Facebook will just remind you.
There are many reasons we do this. One is that our brains are constantly seeking novelty, which social media feeds provide in spades. Another is that we are seeking to “numb out.” Watching a mindless show while scrolling through TikTok or Instagram, not a lot of neural activity is happening, allowing us to veg out, but also creating a sense of fogginess. Screen addiction and doomscrolling can also lead to depression and anxiety.
The depression study’s authors suggest heavy screen use is linked to teens and children trying to avoid the challenges of their lives. Avoidance is often a key symptom of anxiety and depression. Researchers said that as children spend more time on social media, their depressive symptoms increase.
This also correlates to our discomfort with boredom. This is not to say that social media isn’t doing its best to keep us addicted through algorithms, notifications, and more, but our discomfort with boredom is also a contributing factor. Boredom is an evolutionary trait thought to prompt us to seek new, more rewarding experiences and turn restlessness into purposeful action. It’s designed to push us to be creative, not to doomscroll. Boredom may also help us to consolidate memories.
So, what can we do? Well, first, brain rot doesn’t have to be permanent. In fact, research conducted by Dr. Small in 2014 found that after five days at a nature camp with no technology, a group of 13-year-olds showed improvements in social and emotional intelligence, a phenomenon that can also decline with excessive social media use. “To me, that’s good news, that it’s not permanent brain damage,” says Dr. Small.
This is like doing a several-day dopamine reset. Dr. Brynna Connor, MD, a board-certified family medicine physician, says, “Overconsumption of digital stimuli desensitizes reward circuits. Dopamine pathways become ‘numb’ to real-world rewards.” All those notifications and algorithms are tapping into that. Trying a 72-hour dopamine fast from social media, streaming, and fast entertainment can be a helpful reboot.
But there are also everyday changes, like creating a daily time when you don’t use your phone or setting time limits on social media. “It’s not rocket science,” Small said. “Make sure you don’t overuse the technology, take breaks, and even use your technology to remind you to take breaks, set the alarm, get up, have a conversation, exercise, and stretch.” Let your mind rest, especially in nature, like green or blue spaces.
Engaging your brain is also important. If you want to keep abreast of what’s going on in the world, turn to more challenging long-form content. Read the actual articles, not just the headlines, read books, poetry, essays. Give your brain some really thought-provoking, nutritious food to chew on! Or try playing brain games like Sudoku and logic puzzles. Mandy and I recently started learning to play mahjong with our friend Kim, and it was stimulating for the brain and a ton of fun!
Conversely, meditation or mindfulness can help break up social media habits while also helping to expand your attention span. Dr. Connor also says, “social media erodes the brain’s default mode network (DMN), impairing introspection and sustained attention.” However, this study shows that meditation is associated with increased cortical thickness.
And, of course, exercise: the best non-chemical medicine we have. Exercise (again, especially in nature) helps regulate our nervous system, as well as being healthy for our hearts and muscles. Just walking regularly improves mental and emotional health, lowering that need to numb out. And walking or any kind of cardio can improve memory (it actually increases the size of the hippocampus!). Seek out enchantment and awe in your everyday life that isn’t digital!
One more thing: while I was researching this blog, I came across a way to measure your level of everyday mindfulness (several methods, actually). While there’s no way to assess your level of brain rot (especially since it’s not actually a medical term) nor to see if any of the changes you’re making are working, the Mindful Attention Awareness Scale could be helpful in at least helping you see how attentive you are to the present.
I did a self-assessment as a baseline and scored around a 3, not very mindful. I’m curious to see if and how it changes after implementing some of the strategies above. Let me know how you do and if you find any strategies that work for you!
