Brain Rot: Why Brain Health Matters Now More Than Ever

Exploring the rising importance of honing the brain.

Reviewed by Davia Sills

Key points

• Brain rot is not a diagnosable term, but it is a real phenomenon linked to social media and online use.
• Excessive time spent on social media affects brain functions like memory, decision-making, and mental health.
• Everyone can invest in daily brain skill strategies to combat brain rot.
• Focusing on the three dimensions of brain health—thinking, feeling, and doing—protects cognitive function.

Brain Health Conversation Highlights in 2024

The conversation on brain health has been growing in recent years, and 2024 was no exception. This year brought significant highlights, including increased investment in brain capital (also known as brain skills), a growing focus on how lifestyle impacts the "brain health span," and the emergence of "brain rot" as a critical topic.

These concepts, along with new definitions and advancements, reflect the expanding understanding of brain health. While I intend to explore these topics more deeply in future blogs, it’s essential to acknowledge the growing mainstream interest in brain health and its broader implications.

Understanding Brain Health

Brain health is foundational to our overall well-being, influencing how we think, feel, and act in everyday life. Much like the World Health Organization’s holistic definition, brain health extends beyond the absence of disease to encompass physical, mental, and social well-being. It emphasizes continuous engagement and development of the brain across all stages of life.

While there is no universally accepted definition of brain health, most frameworks center around three primary dimensions: “thinking, feeling, and doing.” These dimensions provide a practical lens to understand and optimize brain function.

Through my work at the Virtual Brain Health Center, we define brain health as how we can optimize our brains to thrive at any age since we are constantly shaping our brains through our lifestyle, behavior, habits, and lived experiences. This holistic view of brain health accounts for our environment and behaviors that directly influence our lifestyle and lifelong brain development.

Defining Brain Health in Three Dimensions

Brain health is typically defined through three core dimensions: thinking, feeling, and doing. These areas reflect how our brains function and adapt in response to our actions, lifestyle, and habits:

• Thinking: This dimension includes cognitive processes such as learning, memory, problem-solving, and decision-making. A healthy brain supports mental clarity, efficient information processing, and adaptability.
• Feeling: This dimension focuses on emotional aspects, including stress management, emotional regulation, and resilience. Emotional balance is essential for mental well-being and navigating life’s challenges.
• Doing: This dimension represents the behavioral side of brain health—how thoughts and emotions translate into actions. It encompasses daily tasks, habit formation, and maintaining a productive, brain-healthy lifestyle.

The concept of "brain rot" challenges these dimensions by eroding cognitive performance, disrupting emotional balance, and hindering productive behaviors. Over time, brain rot contributes to memory difficulties, disorganization, poor decision-making, and a decline in mental health.

What Is Brain Rot?

While "brain rot" is not a medically recognized term, it has become a growing social phenomenon. Earlier this month, Oxford University Press defined it as "the supposed deterioration of a person’s mental or intellectual state, especially due to overconsumption of trivial or unchallenging material, often from online content."

The term gained traction, especially with concerns about the effects of social media platforms like TikTok. The phenomenon, often dubbed the “TikTok brain,” highlights how constant digital stimulation negatively impacts cognitive health and mental wellness.

One harmful habit contributing to brain rot is doom-scrolling, defined as spending excessive time searching for distressing news online. This overconsumption of digital content can impair our ability to focus, process information, and engage in meaningful thought.

Being a Mindful Consumer

Our consumption goes beyond physical food to encompass the content we consume daily—whether it’s what we watch, listen to, or read. It’s crucial to reflect on how we consume both information and experiences. Just as we monitor our physical diet, we should also evaluate what we are absorbing emotionally and intellectually, as these contribute to our overall health and brain function.

5 Tips to Prevent Brain Rot

To combat the detrimental effects of brain rot, we can adopt strategies to nurture our brain health. Here are five practical steps to reduce digital overload and protect cognitive function:

1. Schedule Screen-Free Time: Designate specific times throughout the day to unplug from technology and engage in offline activities.
2. Set Time Boundaries: Limit the time spent on devices and reduce unnecessary doomscrolling. Use apps that restrict screen time or adjust device settings to help manage this.
3. Unplug Before Bedtime: Avoid screens at least one hour before sleep to improve both the quality and quantity of your rest.
4. Create Tech-Free Zones: Set aside certain areas in your home or workspace where technology is not allowed. This encourages more mindful interactions and healthier habits.
5. Try a Digital Detox: Unplug from the internet and devices for a few hours a day. Gradually extend this time to a full day, a long weekend, a week, or a set designated time-period. Use this time to engage in activities like pursuing hobbies, enjoying nature, reading a book, having fun, and more.

These actions support the three dimensions of brain health—thinking, feeling, and doing—by enhancing cognition, emotional resilience, and healthy habits. By adopting these strategies, you can mitigate the effects of brain rot and foster a more balanced relationship with technology.

Looking Ahead

The term “brain rot” saw a 230 percent increase in usage between 2023 and 2024, underscoring its growing relevance. The surge reflects how digital consumption patterns are shaping our brain health. As brain health conversations continue to reach global audiences, the opportunity to explore these critical issues further through this blog series is timely and essential for the year ahead.