How to Combat "Brain Rot" and Stay Mentally Sharp

“There are a lot of trends in society, for example, there’s increased stress and boredom, and we know that student achievement scores have gone down,” says Dr. Mark. “However, we can’t necessarily assign causality from these trends to social media, because there are so many other things that have also been going on.” For example, some people may be dealing with the lingering effects of contracting COVID-19 or an overall sense of powerlessness due to concerns around the economy or climate change, she notes.

While brain rot isn’t a scientific term and its exact causes are unclear, you can take steps to restore your memory, attention span, and ability to focus. Here’s how.

Implement Deliberate Focus Sessions

If you’re constantly stimulated by tech, that could overload the prefrontal cortex of your brain, which governs functions like attention and impulse control, says Dr. Salinas. Over time, the overstimulation may hinder your ability to remain focused and to rest and recharge, he says.

With that, it’s better to give a single task your undivided attention than flip between 10 open tabs or keep one eye glued to your phone. Start setting aside dedicated time each day for deep, uninterrupted work, suggests Dr. Salinas. “Think of it as a ‘workout’ for your brain’s prefrontal cortex, strengthening focus and self-discipline,” he says. 

In practice this can look like the Pomodoro Technique, notes Dr. Salinas. The popular method calls for intervals of timed work, around 25 minutes, with roughly five-minute breaks in between. “Over time, extend your focus sessions,” Dr. Salinas suggests. Thanks to the brain’s neuroplasticity (i.e., ability to change and adapt) you may gradually improve your ability to focus for longer periods without getting distracted, he says.

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Practice Mindful Technology Use

Technology use may not be fully at fault for brain rot, but limiting your use is a good idea regardless, says Dr. Mark. “They’re certainly correlated.”

Per recent reports, some people have been giving up their smartphones altogether; take those who’ve fueled an apparent “dumbphone boom” or the “Luddite Club,” a group of New York-based teens at the center of a viral New York Times feature.

Even if you take a more moderate approach, you still stand to benefit. Schedule times throughout the day when you’ll avoid your phone, like during meals and before bed, or use an app that limits your total screen time, recommends Dr. Salinas. “This provides a mental reset for your brain’s salience network, allowing you to process information more efficiently and recalibrate attention spans,” he says.

It’s worth taking stock of what you’re consuming in addition to the quantity of your screen time. “Another way to conquer brain rot is to do more long-form reading, because so much of brain rot is associated with short-form content,” Dr. Mark says. 

Short social media posts offer quick hits of dopamine, a chemical your brain releases when you experience pleasure. “This makes us crave more of those quick dopamine hits, leaving us less satisfied with slower, more effortful cognitive tasks, like reading a book, solving a complex problem, or taking the time to put yourself in someone else's shoes and try to understand their perspective,” says Dr. Salinas.

Find Enriching Pastimes

If you give up your phone without finding other ways to occupy your time, you’ll probably get bored, notes Dr. Mark. Better to find additional interests that you find enjoyable. 

For those who want maximum benefits, “exercise is a really powerful way to overcome brain rot,” Dr. Mark says. Studies have found that working out may promote neuroplasticity, possibly leading to improvements in cognitive function like improved memory and focus, according to a 2018 review published in Frontiers in Psychology.

Activities like walking, journaling, or playing a musical instrument can encourage creativity and cognitive flexibility (your brain’s ability to objectively evaluate and adapt to situations), according to Dr. Salinas. 

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And if you can do any of these things in a social context, the habits may be more likely to stick. “‘Analog’ activities can stimulate the default mode network (DMN), which is critical for problem-solving and reflective thinking — skills often suppressed by constant technology use,” Dr. Salinas says. “Socializing might also engage more positive reward systems in the brain, thus encouraging you to keep coming back to the analog activity.”

In the moment, scrolling through your FYP on 2x speed or using a PDF to brain rot tool can sound appealing. But trust, it’s worth taking the path of less scrolling.