If your screen time continues to tick higher and higher, you’re part of a very large club. Indeed, the average American spends seven hours and three minutes looking at a screen each day. (Cue the collective sigh.)
We all know too much screen time is a bad thing—and if you’re racking up hours of endless scrolling and swiping, you might be at risk of what the internet refers to as “brain rot.” The visceral term may sound farfetched, but it describes a very real phenomenon. In fact, the Oxford Dictionary even dubbed “brain rot” its “2024 Word of the Year” after tracking a 230 percent increase in usage from the prior year, pointing to a growing interest and concern.
So, what does brain rot actually mean—and is it messing with your ability to function at your sharpest? Here, experts break down the ways our toxic love affair with technology impacts our cognition, plus what you can do to keep brain rot at bay and your noggin healthy.
- ABOUT OUR EXPERTS: Michael Genovese, M.D., is a neurologist and chief medical advisor of Ascendant New York. Katherine Maslen, N.D., is a naturopathic doctor, nutritionist, and founder of The Shift Clinic. Janet Bayramyan, L.C.S.W., is a licensed clinical social worker and founder of Road to Wellness Therapy. Kaitlyn Comeau, R.D., P.N.1-S.S.R., is a registered dietitian, fitness instructor, and habit and recovery coach.
Brain Rot, Explained
“Brain rot is the informal and trendy term used to describe cognitive decline, mental fatigue, or an inability to focus,” says Janet Bayramyan, L.C.S.W., a licensed clinical social worker and founder of Road to Wellness Therapy. It refers to mental sluggishness, a short attention span, difficulty with deep thinking or problem-solving, and forgetfulness that specifically result from excessive screen time, exorbitant social media usage, and passive content consumption like doom scrolling and binge-watching, she explains.
The term itself is not a medical term, but reflects real concerns of cognitive overload and digital fatigue, says Michael Genovese, M.D., a neurologist and chief medical advisor of Ascendant New York. “There is no official clinical diagnosis for brain rot, but research has linked digital overconsumption to difficulties with memory retention, decreased ability to focus, and increased mental fatigue, all of which can impact productivity and overall well-being,” he explains.
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In other words, while brain rot may be the subject of plenty of internet memes, it’s no laughing matter. “People often joke about brain rot on social media, but the reality is that excessive digital content consumption can have real cognitive consequences,” Genovese says. “The brain thrives on deep thinking, novelty, and real-world interaction, and when constantly exposed to quick, shallow, and overstimulating content, it can become less capable of retaining information, engaging in critical thinking, or maintaining attention.”
Genovese is far from the only health expert concerned about the role of technology in our daily lives. “We need to be very conscious of what we allow ourselves to be exposed to, because even though brain rot is a term that describes this modern-day malady, it could someday become an actual diagnosis,” shares naturopathic doctor Katherine Maslen, N.D. Fun TikTok content aside, the impact of screen time on our ability to function is nightmarishly serious.
How To Avoid Brain Rot
While completely avoiding screens is likely an impossibility these days, you’re not doomed to feel like a foggier, less focused version of yourself from here on out. Crafting a relationship with technology and taking other lifestyle measures to protect the boundless potential of your brain takes some work, but it is possible—and worthwhile! Here’s how to get started.
1. Limit Mindless Scrolling
Endless scrolling fries focus, wears down memory, and can increase stress and anxiety, according to Genovese. That’s why he recommends making conscious daily efforts to put down your phone and engage in activities that require concentration and deep thinking, such as reading or problem-solving puzzles like sudoku. “Deep-focus activities help strengthen cognitive function and participating in activities like reading long-form articles, learning a new skill, or having meaningful conversations can improve attention span and memory retention,” he says.
To make this easier, set some ground rules around your screen time, suggests Kaitlyn Comeau, R.D., P.N.1-S.S.R., a registered dietitian, fitness instructor, and habit and recovery coach. Change settings on social media to limit targeted content, turn off notifications, and schedule intentional social media breaks (Screen-Free Sundays, anyone?).
2. Move Your Body
“Exercise is like Miracle-Gro for your brain because it boosts blood flow, sharpens thinking, and improves neuroplasticity (your brain’s ability to adapt, rewire, and grow),” Comeau says. Movement also helps reduce cortisol, a stress hormone that can accumulate from excessive digital media consumption and ultimately contribute to mental fatigue and impaired cognitive function, research suggests.
While the Physical Activity Guidelines for Americans’ recommendation of at least 150 minutes of moderate-intensity physical activity and two muscle-strengthening sessions per week is a good baseline to aim for, Bayramyan also suggests making a point to move for a few minutes every hour throughout the day to boost focus and support brain health.
3. Get Enough Sleep
“Your brain takes out the mental trash while you sleep, so you need rest to give your body the rest it deserves,” Comeau says. Scientifically speaking, during sleep, your brain’s glymphatic system flushes out toxins that accumulate during the day, which is important for maintaining healthy cognition and overall brain function.
Read More: 6 Ways Your Health Takes A Hit After A Single Night Of Bad Sleep
While chronic sleep deprivation leads to memory lapses and sluggish thinking, adequate shuteye reduces the mental fog associated with digital overload by allowing the body to repair and process memories, research suggests. Experts recommend prioritizing at least seven to nine hours of quality rest a night—even if it means pressing pause on your latest TV series just when things are getting good.
4. Feed Your Brain The Good Stuff
Research suggests the brain uses at least 20 percent of the energy the body receives from food, but that doesn’t mean you should consider the kitchen a free-for-all. High-sugar and processed foods reduce cognitive function, while whole foods rich in antioxidants, omega-3 fatty acids, iron, and other nutrients help protect against cognitive decline, Comeau says.
A well-balanced diet—think protein, healthy fats, and plenty of fruits and veggies—is the basic recipe for brain power success. Once you’ve got that foundation down, Comeau recommends regularly incorporating salmon, berries, dark leafy greens, and nuts to keep your brain extra sharp since these foods are packed with brain-boosting nutrients like omega-3s and antioxidants.
5. Smarten Up On Supplements
Your supplement routine can help keep your brain at the top of its game. Consider the following supplements your go-to’s for nourishing your noggin.
Lion’s Mane: Lion’s mane is a functional mushroom praised for its fast-acting memory, focus, nerve health, and mood support perks, Genovese says. Many of its benefits can be attributed to its bioactive compounds, hericenones and erinacines, which support the production of nerve growth factor (a protein that helps regulate the growth and survival of neurons) in the brain.
L-theanine: L-theanine is an amino acid primarily found in certain plant and fungal species that may sharpen your focus since it enhances the activity of alpha brain waves, which are associated with a state of wakeful relaxation and enhanced learning, Genovese says.
Creatine: Creatine isn’t just for muscles—it also fuels brain cells, supporting mental clarity and cognitive function, Comeau says. Tasks that involve concentration require ATP (the chemical form of energy cells use for power), and because creatine helps the body make more ATP, supplementation may give you a mental boost.
6. Get Creative
Hobbies like painting, knitting, and writing keep your brain engaged and improve your ability to generate new ideas, says Maslen. Learning a new language or playing an instrument also requires focus and deep thinking that strengthen cognitive function and memory retention, Bayramyan adds.
Even if you don’t consider yourself a creative, try something new and remember that it’s about the process, not the outcome! Engaging your mind in something that feels difficult to learn prevents cognitive decline, Maslen encourages.