What is ‘brain rot,’ and how does it affect individuals?
“Brain Rot” refers to the emotional and cognitive toll that overconsumption of trivial and/or mundane online content creates in individuals. In 2021, Pew Research found that excessive screen time and social media use led to emotional fatigue, social isolation, and reduced attention span, which in turn affects one’s ability to maintain meaningful interactions in the real world (Pew Research Center, 2021). From my clinical experience, I can confidently state that this onslaught of mental clutter has disrupted my clients’ abilities to emotionally regulate and focus their attention, sometimes even in our sessions together. Most notable is my clients’ inability to distinguish between intentional rest and relaxation and passive scrolling.
Why is ‘brain rot’ the Oxford Word of the Year?
This categorical definition to me reflects a major cultural, social, and psychological shift, especially among Gen Z, who are recognizing the problem and naming it as such. Gen Z, often labeled as being “too dependent” on technology, is championing the questioning of its impact and exploring solutions to this problem (Twenge, 2023). In my work, I have noticed that this generation doesn’t want to just use social media differently; rather, they want it to be representative of their values of wellness, authenticity, and transparency.
Is naming the problem the first step toward change?
Yes! We are making the unknown known. Giving color and language to this experience helps materialize and validate its existence. Often in my sessions, just naming the issue offers a ton of relief to my clients and initiates meaningful conversations about the impact of the issue and how to mitigate it. Research has shown that naming emotional or cognitive challenges enhances the ability to address them effectively (Lieberman et al., 2007).
How can individuals counteract brain rot?
I want to highlight that this is no easy task, but it is possible. Our brains have grown to depend on our phones due to the short bursts of dopamine they provide (Andrews et al., 2021). Hence, we need strategic behavioral interventions to counteract brain rot.
Some strategies include:
- Allocating “scroll-free” time blocks, particularly before bedtime.
- Scrubbing through your “following” list and improving the quality of who you follow to include content that aligns with personal growth.
- Paying attention to how you and your body feel after periods of scrolling. If you feel fatigued, sad, or agitated, this is a red flag to pay attention to, and I encourage taking a break from the stimulus (your phone) and engaging in some kind of movement or somatic activity.
5. Can social media evolve into a healthier space?
Everything is adaptable; what it becomes is up to us. Platforms like TikTok now feature “stop scrolling” videos encouraging users to take breaks and also offer educational content about managing brain rot. Social media is also a radically open place; influencers and creators highlighting their struggles with brain rot consumption help foster collective awareness. This aligns with findings that intentional design and user advocacy can improve the digital experience (Brigham, 2022).
6. Are younger generations less vulnerable?
Although there is definitely a developmental vulnerability, such as young brains being highly adaptable due to neuroplasticity, Gen Z is often much more aware and attuned to the dangers of social media consumption. Common Sense Media conducted a study in 2022 showing that Gen Z is more likely to detox from social media and adopt healthier habits compared to older generations (Common Sense Media, 2022). As a therapist, my clients are determined to balance their digital lives with a transparent and refreshing level of honesty about its pitfalls. Given that they are not afraid to criticize their habits, I am optimistic that there will be a broader shift in culture. Although “brain rot” might be the Oxford Word of the Year, Gen Z is showing us that it doesn’t necessarily have to define their future.
Summarizing "How we can overcome 'brain rot' and the impact it has on our lives"
Part 1
Understanding 'Brain Rot' and Its Effects
"Brain Rot" describes the cognitive and emotional impact of consuming trivial or excessive online content.
Excessive screen time leads to fatigue, isolation, and reduced attention spans, disrupting emotional regulation and focus.
Many individuals struggle to differentiate between restful activities and passive scrolling.
Part 2
Part 3
References
Pew Research Center. (2021). The challenges of social media and its emotional toll.
Twenge, J. (2023). Generational differences in technology usage and its psychological impacts.
Lieberman, M. D., et al. (2007). The power of labeling: Emotional processing and cognitive reappraisal.
Common Sense Media. (2022). Gen Z’s approach to technology detox and healthier digital habits.
Authors
LCSW | CCTP
Specialties: survivors of childhood sexual abuse & incest survivors, existential crisis, race-based stress, gender identity & sexuality-related conflicts, cross-cultural issues, addiction, international students, family issues & acculturation
LCSW | CASAC-T | CTP
Specialties: complex trauma, addiction, relationships/attachment, LGBTQIA+ identity issues & exploration, existential crisis, men's mental health, anxiety, mood/emotional dysregulation, psychedelic integration
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