You may have heard the term brain rot circulating online, especially after it was named the 2024 Word of the Year by Oxford University Press. While it might sound like a harmful physical condition, the phrase describes the mental fog and fatigue many people experience after consuming online content.
From endless scrolling to mindless binge-watching, brain rot reflects a growing concern about the effects of our digital habits on mental well-being and cognitive health.
Let’s break down what brain rot is, its potential effects and how you can protect your brain health in an increasingly digital world.
What is brain rot?
“Brain rot refers to the negative effects of overexposure to shallow, repetitive or overly stimulating online content,” said Susan Lotkowski, DO, neurologist at Inspira Medical Group Neurology Mullica Hill. “These effects point to legitimate concerns about how digital consumption shapes our brain health.”
Think about those times you’ve scrolled social media for more than a few minutes, only to feel mentally drained or unable to focus afterward. Although brain rot isn’t a formal medical diagnosis, it resonates with many as a way to describe digital overload and its toll on cognitive function.
Brain rot could be linked to habits that overtax our brain’s reward systems. “Online platforms have algorithms designed to keep us active and engaged, causing the brain to create short bursts of dopamine with each like, share or funny video,” said Dr. Lotkowski. “Over time, this form of constant stimulation can affect your cognitive health.”
What are the effects of brain rot?
Prolonged exposure to low-quality digital content doesn’t just make you feel sluggish in the moment—it can have longer-term effects:
- Reduced attention span: Online content's quick, bite-sized nature can make it harder to focus on longer, more complex tasks.
- Mental fatigue: Overloading your brain with information, even shallow content, can leave you feeling mentally drained and less productive.
- Decreased memory retention: Constantly shifting focus between digital distractions can affect your ability to retain and recall important information.
- Increased anxiety or stress: Consuming negative online news, also known as doomscrolling, can elevate stress levels and contribute to feelings of anxiety.
Those glued to their screens for hours a day aren’t the only ones affected—even moderate exposure to poor-quality content can take its toll, especially if it’s a daily habit.
How to prevent brain rot
While it’s nearly impossible to eliminate digital media altogether, there are practical steps you can take to maintain your cognitive health:
1. Curate your content: Be intentional about what you consume online. Follow accounts and platforms that provide meaningful, educational or uplifting content. Avoid sources known for misinformation, negativity or excessive clickbait.
2. Take regular breaks: Follow the 20-20-20 rule—for every 20 minutes of screen time, take a 20-second break to look at something 20 feet away. This practice can help reduce digital fatigue and improve your overall focus.
3. Set screen time limits: “Many devices and apps offer built-in tools to monitor and limit your screen time,” said Dr. Lotkowski. “Use these features to set boundaries, especially for social media scrolling or video streaming.”
4. Engage in offline activities: Balance your digital life with offline hobbies, exercise or in-person interactions to give your brain the variety it needs to thrive.
5. Practice mindful consumption: Instead of scrolling mindlessly, approach online content with purpose. Decide what you want to read or watch ahead of time, and avoid falling into the trap of endless recommendations.
6. Prioritize sleep: Looking at screens, especially before bed, can disrupt sleep patterns and contribute to cognitive fatigue. Establish a bedtime routine that minimizes digital exposure to help your brain recover and recharge.
Brain rot and aging
While brain rot is often associated with younger people immersed in digital culture, older adults are not immune to the effects of screens on cognitive health. “Excessive screen time and poor digital habits may exacerbate age-related cognitive decline,” said Dr. Lotkowski. “Adopting strategies to maintain a healthy brain can boost memory, focus and overall mental agility as you age.”
Maintaining cognitive health as you age involves creating a lifestyle that nurtures your brain. Engaging in mentally stimulating activities like puzzles, reading or learning a new skill can offset the effects of digital consumption and promote long-term brain health.
Brain rot may be a buzzword, but the concerns it raises are very real. By being mindful of your online habits and making choices that support your health goals, you can enjoy the benefits of technology while keeping your brain sharp and resilient.
Your brain is one of your most valuable assets—treat it with care. Learn more about Inspira’s approach to neurology and neurosurgery.
