A new, seemingly random term has arrived in society's social vocabulary. You've probably heard of "brain rot." before. If you spend hours combing through social media, scrolling through memes and videos of dancing animals on TikTok, you might feel a low-quality fog settling over your mind. The more you do it, the foggier your brain becomes. The problem is that the longer it goes on, the more forgetful you become, the lower your attention span drops, and the harder it is to focus. Welcome to one of today's biggest social problems!
Brain rot has become so common that Oxford named it its 2024 Word of the Year. Yes, it is discussed that much, which shows just how deeply it affects our lives in general. And no, it's not just an issue affecting young people; it's a problem for almost everyone.
But there is good news coming your way: learning how to get rid of brain rot will solve the problem. As Norman Doidge, M.D., explains in 'The Brain That Changes Itself':
"The brain is not fixed and unchanging; it is adaptable and constantly rewiring itself in response to our actions."
This means that by changing your habits and engaging in activities that challenge and stimulate your mind, you can reverse the effects of brain rot and build a sharper, healthier brain.
Understanding brain rot
First things first, let's define this term.
It's not a medical term found in textbooks, but it's commonly used to describe a decline in cognitive abilities and overall brain health. Now, that in itself sounds concerning because when we hear words like that, we think about Alzheimer's and dementia. While brain rot isn't irreversible or quite as grave, it mirrors some of the symptoms associated with these conditions. Typically, it feels like your brain isn't working as well as it used to; you might feel like there's a haze in your mind, and recalling small things becomes tricky.
As Dr. Sanjay Gupta writes in 'Keep Sharp':
"Your brain is the most resilient and adaptable organ in your body—it can grow stronger and sharper at any age if you challenge it in the right ways."
Brain fog often results from modern habits that neglect our cognitive needs. Spending excessive screen time on devices — social media, video games, or TV — reduces face-to-face interaction, outdoor time, and physical activity.
Scrolling is mundane and unchallenging, leaving your brain as under-exercised as your body. Over time, this mental fatigue results in symptoms like:
Memory loss: You might forget where you put your shoes or coat, or struggle to recall the details of a conversation you had earlier that day.
Confusion: You may struggle with daily tasks and find it difficult to understand things that were once simple.
Mood swings: While mood swings can relate to many different things, brain rot can cause unexplained mood changes and affect your mental well-being.
Social withdrawal: Over time, you might find yourself spending less time with friends and family and stop doing things you used to enjoy. You focus more on digesting online content than living in the real world.
Verbal problems: This doesn't mean you can't speak, but you may struggle to find the right words, reducing your mental clarity.
Of course, the longer these symptoms go on, the more distressing this cognitive decline will be, and the more they'll affect your daily life and overall mental health and emotional well-being.
While we can certainly say that social media has its advantages, it isn’t all positive. In fact, in his bestselling book, '10 Arguments For Deleting Your Social Media Accounts Right Now,' Jaron Lanier talks about the hidden manipulations behind these platforms and the negative effects they can have on our lives. Perhaps reducing your daily exposure isn’t a bad thing after all?
"How can you find happiness without authentic self-esteem? How can you be authentic when everything you read, say, or do is being fed into a judgment machine?"
Practical strategies to combat brain rot
You know what brain rot is and why it's concerning, but what can you do about it? Is it possible to cure brain rot? Thankfully, yes, and it's simpler than you might think. At the end of the day, brain science might sound complicated, but awareness and action will get you back on track.
Use Headway to beat brain rot
In many ways, the brain is a muscle that you need to use before it starts to lose its power. Headway's summaries are a great way to give your brain a workout that's enjoyable. In just 15 minutes, you can read or listen to concise summaries of the world's best-selling non-fiction books. Not only will you focus your mind, but you'll also learn plenty of valuable knowledge.
For instance, why not delve into 'Brain Wash' by David Perlmutter, MD, and Austin Perlmutter, MD? You’ll find some useful ways to boost mental clarity and your overall relationship quality.
"I know that without question, my health was severely jeopardized by lack of sleep, chronic stress, poor dietary choices, and an almost total absence of exposure to nature."
Headway gives you access to curated, high-quality content that stimulates cognitive function naturally. Additionally, you can browse personalized reading lists tailored to your specific interests and goals. Plus, it's all super-flexible. You can learn on the go, making productive use of your time wherever you are.
Limit your screen time
We all find ourselves glued to screens these days, whether it's for work or the endless scroll on social media platforms. But easing off the pixels and forgetting about notifications for a while is not a bad thing. Does that mean you need to cut out screen time and detox completely? No, and in all honesty, that would be nearly impossible. But reducing it will bring benefits. Here's how:
Set daily limits: Most smartphones have built-in apps that help you monitor and restrict your usage. Try setting a daily 'screen budget' and stick to it!
Schedule screen-free periods: Designate certain times of the day as sacred 'no-screen zones,' such as during meals, the first hour after waking up, or before bedtime. Use this time to connect with others or yourself in more enriching ways.
Engage in offline activities
Digitally switching off doesn't mean powering down your life. Here are some lively pursuits to keep your brain buzzing:
Read actual books: Choose books that pique your interest — fiction, non-fiction, poetry. They're all excellent brain food and sharpen your critical thinking skills.
Get moving: Whether it's yoga, dancing in your living room, or a brisk walk in the park, physical activity goes a long way in keeping your mind sharp and helping with your problem-solving skills.
Social butterfly time: Engage in meaningful face-to-face conversations. It's a fabulous way to lift your spirits and those of others. So, make plans to go for a meal with friends or head out and grab a coffee with someone you haven't seen in a while. Bonus points if you can meet outdoors and get some fresh air.
Practice mindfulness
Mindfulness is beneficial in so many ways. All too often, we jump to the future or dwell on the past, but staying in the here and now is so rewarding. It takes time and practice, but you'll notice the benefits and the natural dopamine boost it creates.
Mindful breathing: Start with the basics. Pay attention to your breath, inhale positivity, and exhale stress.
Body scan meditation: Lie down and mentally scan your body from head to toe. It helps you relax and connect with every part of your body.
Guided imagery: Plenty of free online audio resources can lead you through peaceful mental landscapes.
Curate digital consumption
When you do use your digital devices, make it count:
Quality over quantity: Instead of consuming random content, follow sites and channels that enrich your knowledge or genuinely make you happy (a good laugh is always a plus!).
Educational content: Spice up your digital diet with documentaries, intellectual podcasts, or online courses that can broaden your perspectives.
Remember, beating doomscrolling and brain rot doesn't mean completely eliminating devices and social media scrolling. Like most things in life, do everything in moderation. Embracing these habits can be a delightful refreshment for your mind and help you clear the fog for good.
Download Headway to clear your mind
While brain rot may not be a medical diagnosis, it's certainly something we all need to pay more attention to. We live in the digital age, and screens are a vital part of our lives. However, that doesn't mean they have to dominate our lives completely. Being more aware of the dangers of brain rot is one thing, but doing something about it is even more important.
The first step to beating the fog is downloading Headway and reading or listening to entertaining and inspiring book summaries. You'll feel mentally rejuvenated, learn many new things, and discover insights you can apply to your life right now. Think of it as brain training you'll genuinely enjoy!
So, if you're ready to kick brain rot to the curb, download Headway today!
