The Oxford University Press defines brain rot as the supposed deterioration of a person’s mental or intellectual state, especially as the result of overconsumption of material that is considered to be trivial or unchallenging. The word ‘brain rot’ was named as the word of the year 2024 by the Oxford University Press. It gained increased usage in frequency by 230% between 2023 and 2024. In simple terms, brain rot is a feeling when your brain feels slow, and unmotivated after a long screen time or when you feel the urge to take more breaks to watch irrelevant social media crap. Let us explore, in this article, why it happens and how to deal with it.
Important signs
Attention span of a Goldfish: You open a document to work… and suddenly, you’re watching a video on how penguins propose. Every little distraction pulls you away, and staying focused feels impossible. This is one of the most common signs of brain rot.
Memory gaps: Did you reply to that email? What were you supposed to buy at the store? You can’t remember — and it’s not just “Oops, I forgot.” It’s like your brain didn’t even try to hold on to the info.
Foggy, fuzzy, and frustrated: Your thoughts are cloudy. You can’t connect ideas like you used to, and you often find yourself saying, “Wait, what was I just talking about?” more times than you’d like.
Procrastination: Every task feels like climbing Mount Everest barefoot. Your brain says, “We’ll do it later,” but later never comes.
No motivation: Things you used to love now feel… meh. Creative projects? No. Are you trying new recipes? Pass. It’s like all the colour drained out of your daily routine.
Blocked creativity: Can’t think of new ideas? Can’t finish old ones? Your brain refuses to “load the next episode” of your creativity. This is one of the signs of brain rot.
Overdosing on scrolling: You open Instagram for five minutes, and suddenly it’s three hours later. You’ve learned 18 new dances you’ll never try, but you feel drained, stuck in the doom of the scroll.
Irritability: Small things might bother you more than usual, making it harder to stay calm or level-headed.
Sohini Rohra, counselling psychologist, author and mental health advocate, notes that brain rot may take place because of reasons such as burnout, endless passive consumption, no new challenges, sleep issues, or isolation.
How to get over it
Siddhi Aiya, Counseling Psychologist & Habit Coach at Alyve Health suggests:
Start your day screen-free: Instead of reaching for your phone first thing in the morning, try stretching or sipping tea in silence. This sets a calm tone for the day.
Batch your screen time: Set specific times to check emails or social media, rather than hopping on and off all day.
Go outside: A 10-minute walk can clear your mind and reduce stress.
Brain breaks: For every hour of screen time, take a 5-minute pause to move around or simply stare out the window.
“A few simple changes. Think of it as recharging your mental battery instead of throwing it out,” advises Rohra, Counseling Psychologist, Author, and Mental Health Advocate. She suggests the following
Get Moving: Go for a 10-minute walk. Dance to your favourite hype song to wake up your brain. Try stretching, yoga, or jumping jacks.
Digital detox: Turn off app notifications. Set a timer for your “scroll sessions” (15-30 min max). Replace scrolling with reading, journaling, or trying a new hobby.
Flex your brain muscles: Learn something new – a language, recipe, or magic trick, anything. Solve puzzles like crosswords, sudoku, or brain teasers. Read a book and not a blog or social media caption.
Mind your mindset: Practice mindfulness – a five to 10-minute meditation or quiet time to process thoughts. Talk to a friend, therapist, or partner to sort mental clutter. Be kind to yourself; you are human, not a productivity robot.
Change daily routine: Break up your routine by adding one “new thing” daily (a recipe, route, or song). Add joy to your life by watching a stand-up comedy, fun video, play a fun game, or call a friend. Keep a brain-drain journal and write down mental clutter before bed to sleep better.
“These little tweaks have made a big impact on me — and they can do the same for you. Brain rot exists, but you can beat it with balance and better habits,” shares Sanu Siddharth, Digital Marketing Consultant.
Ma Dhyan Prachi, a meditation facilitator at Osho Dham, says, “If all else fails, find yourself a cheerful group of healthy people. Their vibes may rub off on you (or annoy you into compliance). Once you’re feeling slightly better, you could try adding some advanced techniques, such as deep breathing, which is not just for yogis.”
