The term "brain rot" refers to how low-quality internet content may slow your brain function. It's usually tied to watching specific types of content, usually nonsensical, embarrassing, or weird. But it's unclear if low-value videos can make a negative impact.
The term's popularity got it voted Oxford’s Word of the Year in 2024. "[Brain rot isn't] an actual medical diagnosis," says Gary Small, MD, chair of psychiatry at Hackensack University Medical Center in Hackensack, New Jersey, and author of The Memory Bible. "It refers to the mental or cognitive decline that seems to happen when you consume too much unchallenging or trivial content online."
Perhaps you spend hours on your couch watching low-value videos. Instead of feeling refreshed, you feel foggy and tired. With brain rot, you may feel ready to crawl back into bed.
How brain rot happens
Research isn't clear if it happens, but some experts think dopamine is involved. Dopamine is the "feel good" hormone. Scrolling through social media can raise your brain's dopamine levels. And you may feel good at first.
But your brain can get too stimulated and exhausted. If you're on your phone every day, you can get chronically stressed. Here’s a closer look at who gets brain rot, how it feels, and how to prevent its impact.
Who Gets Brain Rot?
Brain rot can impact anyone, at any age. The term was first used by Henry David Thoreau in 1854. He defined "brain rot" as liking simpler ideas instead of complex ones. Modern technology allows endless internet memes and videos. Brain rot now describes dulling your brain function.
"Any of the 5 billion people on social media can get brain rot," says Small. Teenage girls are the biggest users. They spend nearly three hours a day on social media feeds.
"That’s time taken away from other, more cognitively enriching activities," says Small. "[They could be] reading, doing a hobby, or being with friends."
Many healthy activities can build your brain function. Challenging events can force your brain to be active.
"But when you just scroll through social media, your brain isn’t being given a workout. It’s being passive," says Small. "It won’t necessarily hurt your brain, but it won’t help to strengthen it, either."
What Are Some Examples of Brain Rot?
You can get brain rot if you often:
- Binge-watch YouTube videos
- Scroll social media
- Surf the internet while you text and check email
- Play video games
- Doomscroll (obsessively check your news feed, even if it disturbs or upsets you)
What Are the Effects of Brain Rot?
Screen time in moderation is likely OK. But too much, and you may start to "notice its effects," says Small. "Since constant scrolling raises your brain’s dopamine levels, it can actually become a behavioral addiction, where you feel the need to do it constantly."
Here are some other effects on your brain.
A shorter attention span. "If your brain is used to bite-sized content, it will be harder for it to focus on more complex tasks," says Daniel Schacter, PhD, a professor of psychology at Harvard University. You may find it harder to finish a work project, read a book, or even hold a conversation.
Memory problems. If you spend most of your time on social media, it can distract you. And the low-value content can take away your reason to remember things. One review found internet content can impact your memory. You may be less likely to recall specific tasks like birthdays or directions.
Problems with problem-solving. Too much screen time may thin your cerebral cortex --- part of your brain that controls memory, decision, and problem solving. With less brain tissue, you may struggle to do everyday activities, says Small.
Anxiety. If you doomscroll, research shows your stress levels can get higher. And you may feel more anxious. "We also know that if you’re under chronic stress, it impacts your memory, too," says Small. "If you watch too much, you overstimulate your brain."
How to Prevent Brain Rot
Because we're surrounded by technology, you may wonder how to avoid brain rot. Here are things you can do to "avoid it entirely," says Schacter.
Set limits on screen time. Stick to a daily screen time limit. This includes your time on social media sites like TikTok or Facebook.
"Thirty seconds to a few minutes" is a good place to start, says Small. Turn off all your social media notifications to focus. Still struggling? Apps like FocusMe can help limit access.
Practice mindfulness. Mindfulness may help prevent brain rot. The practice helps you retrain your brain to focus.
"It can help you break the habit of mindlessly scrolling through your social media feed," says Small. Research shows mindfulness may help increase parts of your brain (gray matter density). Gray matter helps you learn and remember.
If you're unsure where to start, try 10 minutes of deep breathing. "Inhale through your nose for four counts. Hold for four and exhale through your mouth for another four counts," says Small. You can also try a mindfulness app like Calm.
Stay physically active. Boost blood flow to your brain with exercise. Activity can "enhance your brain's neuroplasticity, the ability to adapt and grow," says Small.
Studies show physical fitness helps you concentrate and pay attention, especially teenagers. Aim for about 150 minutes of moderate exercise at least five days a week. You can go for a brisk walk, swim, or bike.
Read. Read a newspaper, article, or book. People who read regularly tend to have a lower cognitive decline risk.
"Unlike a short online video, reading encourages you to stretch your attention span," says Schacter. "It also strengthens the parts of your brain linked to language and more complex cognitive functions."
Limit multitasking. About 40% of adults multitask using digital devices. This can raise your stress and lower your productivity.
"It puts a lot of strain on your brain to switch rapidly between tasks," says Schacter. Over time, multitasking can hurt your memory, along with your ability to plan, focus, and organize.
Stay social. Interacting with family and friends on social media isn't the same as in person. "When you see people in person, you focus on things like body language, which helps to keep your brain active," says Small. Seeing people in real life can lower your depression risk, too.
Feeling sad or hopeless can add to brain rot. One survey of young adults found they had fewer depression symptoms with more offline support.
Get outdoors. Simply switch off all your devices and spend some time outside. It's one of the best ways to prevent brain fog.
"It lowers your stress level, improves your mood, and enhances your overall focus," says Small. "All of which you need for a healthy brain."
You can also take a full-blown digital detox here and there. Just taking seven days away from social media may improve your mental well-being.
Takeaways
Brain rot describes the mental decline you may get after viewing low-quality internet content for long periods of time. Endlessly scrolling may raise your dopamine levels, leading to memory problems, a shorter attention span, trouble focusing, stress and anxiety. The best way to prevent brain rot is to limit your screen time, practice mindfulness, and stay actively engaged in your life.
FAQs About Brain Rot
Does brain rot affect aging?
There's no evidence that brain rot makes you age before your time. But if you spend long hours on your cellphone, being sedentary can impact your overall health. And some health problems can age your body and mind prematurely.
Does scrolling on your phone ruin your attention span?
Yes. The bite-size TikTok reels may entertain you, but they can also reduce your attention span. Longer, more complicated tasks can become harder, says Schacter. Research shows multitasking on your phone may worsen your memory and shorten your attention span.
Can too much phone time cause brain fog?
Research shows too much screen time can thin your cerebral cortex. It's the part of your brain used for memory, decision-making, and problem-solving. Screen time may lower your brain’s gray matter volume.
"This can lead to memory loss, as well as problems with reasoning, judgment, and decision-making," says Small.
Is brain rot permanent?
"Any sort of brain rot from social media use is reversible," says Small. And the effects don’t take long to see. One study done by Small found that five days at a nature camp helped raise social and emotional intelligence in preteens.
"Your brain, like a muscle, has memory: If you use it, you can quickly regain anything you’ve lost," says Small.
Can brain rot be cured?
Brain rot isn’t an actual medical condition. So there isn't an official treatment or cure. The best way to prevent or reverse the feeling is limiting your screen time. You can focus on activities like building brain connections, reading, or pursuing hobbies, says Small.
