In today’s fast-paced digital world, excessive phone use has become the norm for many, but experts like Dr. Sanjay Gupta warn that this dependence on technology may be taking a toll on our mental health.
Dubbed “brain rot,” the phenomenon refers to the cognitive decline associated with relentless scrolling and constant digital engagement.
While it’s not a formal diagnosis, the term highlights the overstimulation, lack of focus, and fatigue that can result from a lifestyle dominated by screens, reported CNN Health.
Social media, in particular, is a culprit, as its design exploits the brain’s reward system by delivering endless dopamine hits. This cycle makes it harder to disengage and diminishes our ability to process information deeply or concentrate on complex tasks. Over time, this could lead to memory issues, reduced creativity, and difficulty making decisions—a concerning trend for a society increasingly reliant on technology.
Dr. Gupta explains that the brain’s natural rhythm thrives on a balance of stimulation, focus, and rest.
When this equilibrium is disrupted by excessive screen time, the brain can become overstimulated, leaving it prone to fatigue and distraction. Modern devices are engineered to capture and hold attention, often at the expense of other enriching activities. For instance, spending hours scrolling through social media can crowd out time that could be spent reading, problem-solving, or engaging in meaningful conversations. This overstimulation may even rewire the brain’s reward system, making it increasingly difficult to find joy or focus on offline experiences.
As digital habits become more ingrained, breaking free of their grip can seem daunting, but it’s not impossible.
Creating device-free zones in the home is one practical way to start addressing “brain rot.”
Designating areas such as bedrooms or dining rooms as screen-free spaces encourages healthier routines and fosters more mindful interactions. This small but impactful change can improve sleep quality, strengthen personal relationships, and provide much-needed breaks for the brain.
For those who find it challenging to limit their screen time, Dr. Gupta recommends using app timers or digital wellbeing tools to restrict non-essential usage. These tools help track time spent online and serve as gentle reminders to prioritize offline activities. Individuals can create a healthier balance between their digital and real lives by setting clear boundaries around technology use.
Another effective strategy for combating “brain rot” is to engage in activities that actively stimulate the brain.
Pursuing hobbies such as reading, solving puzzles, or learning a new skill can counteract the passive consumption associated with endless scrolling. These activities encourage deeper thinking, enhance problem-solving abilities, and promote creativity. Meanwhile, replacing screen time with outdoor activities or physical exercise offers additional cognitive benefits by reducing stress and boosting overall mental wellbeing. Small changes, like swapping a few minutes of social media browsing for a walk outside, can make a noticeable difference over time.
Dr. Gupta also underscores the importance of mindfulness practices in resetting the brain and curbing excessive phone use.
Techniques like meditation, deep breathing, or pausing to focus on the present moment can help reduce the compulsive urge to check one’s phone. Mindfulness fosters greater self-awareness and helps retrain the brain to find satisfaction in non-digital experiences. By incorporating mindfulness into daily routines, individuals can regain control over their habits and cultivate a more intentional approach to technology use.
Regular digital detoxes can provide a powerful reset for those seeking a more structured approach. Whether it’s an hour each day or an entire weekend, intentionally disconnecting from screens creates space for meaningful activities and reflection. These breaks from technology can help restore focus, improve productivity, and rekindle the joy of offline experiences. While altogether avoiding screens may not be realistic for most people, periodic detoxes can serve as a valuable reminder of the benefits of moderation.
Ultimately, addressing “brain rot” requires a combination of self-discipline, intentionality, and a willingness to prioritize mental health.