Do you ever stop and think about whether you’re spending too much time scrolling on your phone, binge-watching videos, or getting lost in endless internet rabbit holes? Though it might seem innocent, constant digital overstimulation could be quietly influencing our brains.
The term “brain rot” refers to the effect of indulging in mindless entertainment—something many of us do daily. What started as a playful phrase among Gen Z could actually point to a deeper cognitive concern, according to neuroscience experts.
As Dr Ramon Velazquez from Mind Lab Pro explains: “What started as a lighthearted way to explain the negative side effects of overconsumption of digital content actually points to a much deeper issue. Protecting our minds from digital overload is now more important than ever.”
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While screens are pretty much unavoidable these days, too much time staring at pixels can seriously sap attention spans, dial down focus, and leave you mentally tired, struggling to stay on task. Our brains aren’t made for relentless digital deluge.
“The real challenge isn’t simply the screens themselves, but the habits we form around them, which can lead to mental stagnation over time,” explains Dr Velazquez, emphasising the need for a healthy balance of plugged-in pursuits and good old-fashioned offline activities, reports Surrey Live.
He went on to say: “The subtle but serious effects of ‘brain rot’ habits on cognitive health can be easily overlooked, but the truth is, they gradually compound and undermine your ability to think critically, stay focused, and remain creatively engaged.
“To counter this, it is important to set clear boundaries for screen time. Using apps to monitor usage, along with taking regular breaks every hour, can give your brain the space it needs to detox and reset.”
Dr Velazquez advised: “Try to establish a regular sleep routine — aim for 7-9 hours of quality sleep each night. Also consider reducing screen time before bed to improve your sleep quality. Your brain will thank you for it!”
A screen-free evening or weekend, away from devices, allows your mind to recharge and restore creativity, which can boost your ability to focus when you return to tasks.
Our brains will be grateful for providing them with periods of rest, allowing for deeper thinking, better memory retention and enhanced cognitive function.
According to Dr Velazquez, other tips to help keep our minds feel fresh and firing on all cylinders include:
- Getting more exercise – even something as simple as a 20-minute walk, yoga session or simple stretching routine can help improves the brain’s ability to function and think clearly.
- Eating healthy – a diet rich in brain-boosting nutrients such as fatty fish, leafy greens and nuts can improve mental clarity.
- Getting enough sleep – aim for 7-9 hours of quality sleep each night to improve cognitive function.
- Cut down on multitasking – focus on one task at a time to allow your brain to focus without distraction and overstimulation.