Brain rot: Meaning, what it feels like, and how to overcome it

Reviewed by Brooks Baer, LCPC, CMHP

Written by

therapist.com team

Last updated: 12/17/2024

Share this article

Share article

Share this article on Facebook Share this article on Twitter Share this article on LinkedIn Share this article on Messenger Share this article in email Copy the link to this article Print this article

Ever feel like your brain has turned to mush from scrolling through social media or mindless content for too long? Most of us have been there at some point—perhaps more often than we’d like to admit.

“Brain rot” is a term that’s been gaining popularity to describe this all-too-common experience. It’s a phenomenon that’s become so common it was recently named the Oxford Word of the Year for 2024.

What is brain rot, exactly?

Brain rot isn’t a medical term or a diagnosis. Instead, it’s a trendy term used to describe the mental fatigue and cognitive decline many people experience after spending too much time consuming low-quality content.¹

The term can also refer to the content itself, particularly the mindless, repetitive, or shallow posts that can dominate many social platforms. These posts are designed to be highly engaging even while lacking real substance or value.

There’s no research specifically focused on brain rot. But anecdotally, you may be more likely to experience it when you:

• Doomscroll (endlessly browse through negative news or social media posts)
• Zombie scroll (mindlessly browse without purpose or intent)
• Watch lots of short-form videos, such as TikTok videos or Instagram reels
• Follow multiple social media accounts that post similar content
• Switch between multiple apps or tabs rapidly

Although brain rot is often associated with social media, it can come from consuming too much of any media. Other sources of repetitive or low-quality content can include:

• Video games
• TV shows and movies (especially “binge watching”)
• Dating app profiles
• Certain news outlets
• Online shopping sites
• Email or messaging apps

What’s considered low-quality content?

Low-quality content is the type of content that doesn’t provide meaningful value or stimulate critical thinking. You can look at it for a long time without actually absorbing, or learning, anything. In popular thinking, consuming too much of this content creates brain rot.

Some examples of low-quality content include:

• Clickbait articles with misleading headlines
• Repetitive memes or viral trends
• Content that promotes unrealistic lifestyles
• Oversimplified or sensationalized information
• Posts made to promote products
• Reaction videos with little original content
• Posts that trigger emotional responses without context
• Celebrity gossip
• Short-form videos that repeat nearly identical formats and jokes

This type of content may draw us in because of the way our brains process information. Social media platforms have mastered the art of triggering dopamine releases.² Algorithms work hard to bring personalized, easily digestible content to our feeds. It’s no wonder we become fixated when a seemingly endless supply of content is just a scroll away.

The constant stimulation can even lead to dopamine desensitization, where the brain becomes less responsive and requires more stimulating content to achieve the same effect.³ This could lead you to overconsume content even when you recognize that it doesn’t feel particularly enriching or meaningful.

What does brain rot feel like?

There are no official signs or symptoms for brain rot because it’s not a recognized condition. But informally, people describe it as a feeling of mental fog, difficulty concentrating, or reduced ability to engage in deep thinking.

Other behaviors and sensations commonly attributed to brain rot include:

• A shortened attention span
• Trouble focusing on complex tasks
• Difficulty remembering information
• Reduced creativity
• Increased anxiety or restlessness
• Feeling overwhelmed by simple decisions
• Decreased motivation
• Poor sleep quality
• Difficulty engaging in deep conversations
• Feeling mentally exhausted
• Increased irritability when offline
• A consistent urge to check social media

If you’re experiencing any of the signs above and are struggling to manage them on your own, there could be a deeper cause. Consider reaching out to a mental health professional who can assess whether there might be underlying mental health concerns that need attention.

Is there any science behind brain rot?

Brain rot isn’t a recognized condition, and there’s not much evidence that overconsumption of media has any specific cognitive effects.⁴ However, there are some studies that show social media use might make it harder to control behavior and use brain resources well, similar to how addiction affects the brain.⁵

While the cognitive effects of social media use remain largely unstudied, the emotional impacts have been well-documented. In one particular study, researchers wanted to find out if the way we feel before using social media changes how it makes us feel afterwards.⁶ The study revealed that how we feel before we start scrolling may impact our experience. And, importantly, social media use seemed to make feelings less intense rather than more intense.

Additionally, research has shown that excessive social media use may worsen mental health conditions like depression and anxiety.⁷

How brain rot is affecting Gen Z

Gen Z spends an average of 6.6 hours daily on screens, which is more than any other generation.⁸ There’s currently no scientific evidence directly linking excessive media use to cognitive issues. But constant exposure to screens and content during developmental years does raise concerns. We don’t yet know how much it could impact young people’s ability to process information and manage daily tasks.

Common problems young people attribute to brain rot include:

• Difficulty completing homework without checking their phone
• Struggling to read longer articles or books
• Finding it hard to focus during in-person conversations
• Noticing their thoughts becoming more scattered or superficial

It’s important to note that these experiences could be connected to broader mental health issues. You may want to work with a licensed mental health professional to find the source of any challenges.

While research on brain rot specifically doesn’t exist yet, studies on heavy social media use during adolescence and young adulthood show concerning patterns. A research review found that young people who spend excessive amounts of time consuming social media content may be more likely to experience stress, anxiety, and depression.⁹ Each of these conditions have the power to impact concentration and cognitive function.

Researchers need more time to conduct longer-term studies that examine both mental health impacts and changes in information processing abilities over time. We may one day fully understand the relationship between excessive content consumption and cognitive changes in young people, but more exploration is needed.

How to realistically overcome brain rot

It’s not realistic to expect someone to entirely cut out social media, news, and all other digital content. But if you’re worried that you may be developing brain rot, there are healthy ways to approach a digital detox.

Try these practical steps:

• Use app timers to track and limit screen time
• Set specific goals for reducing screen time
• Have a partner to hold you accountable
• Practice meditation or mindfulness exercises
• Take regular breaks during screen time
• Pursue activities and hobbies that require focus
• Read physical books or use e-readers without notifications
• Create morning and bedtime routines that don’t involve screens
• Start journaling to process thoughts offline
• Establish tech-free zones in your home
• Prioritize face-to-face interactions

Keep in mind that small changes can lead to big improvements in mental clarity and focus. Consider starting with just one or two changes and gradually adding more as they become habits. The key is consistency, not drastic changes that might be hard to maintain.

If you’re having trouble sticking to these changes, or if your social media use is interfering with daily activities, consider seeking support from friends, family, or a mental health professional. Visit our directory to find a licensed professional in your area who can help.