This blog chapter will introduce you to the term “brain rot,” which has been named Oxford’s Word of the Year for 2024. It is an umbrella term that refers to online content that is considered low-quality, the potential negative psychological and cognitive effects it may cause, and the overuse of digital media, particularly for brief, entertaining moments. If you find yourself caught in any of these habits, don’t worry – at the end of the blog, we offer practical advice to help guide you through the process of overcoming them.

Where does the term “brain rot” originate from? 

“Brain rot,” as the term suggests, is commonly used to describe a perceived decline in mental sharpness caused by the passive consumption of low-effort media. It conjures the image of the brain “rotting” or deteriorating due to a lack of intellectual stimulation and exposure to content that demands little cognitive engagement.

This concept likely stems from growing concerns about the effects of modern digital media on cognitive development, particularly among younger generations. With increasing time spent on devices consuming quick, shallow content, there is mounting apprehension that it may impair the brain’s ability to focus, think critically, and engage in deep learning.

What are some examples of “brain rot”?

Examples of “brain rot” include excessive scrolling through social media platforms like TikTok and Instagram, where users are exposed to superficial content that requires minimal mental effort. Binge-watching low-quality TV shows or mindless YouTube videos also contributes to this mental stagnation. Likewise, reading clickbait articles or shallow news stories that prioritize sensationalism over substance can further erode mental acuity. Engaging in repetitive, non-challenging video games or following viral trends that offer little educational value also fall within this category. You can read more about the examples of brain rot here.

What is the connection between social media use and mental health?

Mental health is commonly understood as a state of well-being in which individuals recognize their abilities, effectively manage everyday challenges, perform well in their work, and contribute meaningfully to their communities. A growing body of research has explored the connection between social media use and mental health. Studies suggest that increased time spent on sedentary activities, such as social media, limits opportunities for face-to-face interactions, which in turn impacts mental well-being.

Social media use can shape how individuals perceive, maintain, and engage with their social networks, potentially influencing their mental health. Several studies have linked prolonged social media use to symptoms of depression, anxiety, and stress. Additionally, social media platforms often create pressures to conform to idealized images, fostering comparisons and contributing to a desire for popularity or validation, which can further exacerbate mental health challenges.

How is our mental health related to “brain rot”?

• Decreased attention span: beyond its impact on mental health, excessive social media use can also diminish our ability to focus. The fast-paced, bite-sized content that floods these platforms encourages shallow, fragmented thinking, rather than deep, sustained cognitive engagement. Constantly shifting from one post to the next, or bouncing between topics and distractions, makes it increasingly difficult to concentrate for extended periods or tackle more complex tasks.
• Cognitive fatigue: the sheer volume of information—news updates, images, videos, and endless posts—can overwhelm our brains. This constant stream of content often leads to cognitive overload, leaving us mentally drained and with that all-too-familiar feeling of “brain fog,” where clear thinking becomes a struggle.
• Negative emotional and psychological impact: moreover, the pressure to craft a polished, idealized version of ourselves online, coupled with the constant comparison to others, can stir up feelings of inadequacy, stress, and anxiety. Over time, this emotional toll only deepens, contributing to mental fatigue and a sense of cognitive decline, further fueling the idea of “brain rot.”
  

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Despite all this, the aim of this blog is not to make you feel guilty if you recognize yourself in any of the situations mentioned above. Rather, we believe in the power of positive change and are firm advocates for the idea that small adjustments in your life can lead to improved well-being.

Empowering Habits: Simple Shifts to Boost Mental Clarity and Well-Being

1) Limit mindless scrolling: the first step in avoiding “brain rot” is setting clear boundaries around your social media usage. Instead of completely cutting yourself off, try using apps that help monitor and limit your time spent online. Gradually reduce the amount of time you spend scrolling—start with small adjustments and make it a consistent habit. You’ll notice a difference in a short period of time as your brain feels less overwhelmed.

2) Engage in deep work sessions: once you’ve managed your screen time, it’s important to dedicate blocks of time to focus deeply on one task at a time, particularly for more complex or creative projects. This could be anything from drawing or painting to reading or playing a musical instrument. The key is to immerse yourself fully in the activity, avoiding distractions from your environment. If an hour feels too long to start with, try working for 25-minute intervals (the Pomodoro technique) and take short breaks in between.

3) Read longer and thoughtful content: while we all know that reading is beneficial, it’s the type of reading that matters most. Instead of consuming quick, viral content, challenge your mind with more substantial material. This doesn’t mean you have to dive into classic literature, but seek out articles, books, or essays that encourage deeper thinking and require more mental effort. This will help sharpen your focus and keep your brain engaged.

4) Focus on real-life social interaction: many mental health issues, such as stress and anxiety, often stem from prolonged social isolation. Excessive screen time can reduce the time you spend in face-to-face interactions with friends and family, which are far more enriching than virtual connections. Make a conscious effort to engage in meaningful, in-person conversations. These real-world social connections provide the kind of emotional nourishment that screen time simply can’t replace.

Recognizing the Need: When to Seek Professional Help, Including Art Therapy, for ‘Brain Rot’?

Art therapy is a creative therapeutic approach that uses art-making as a means of expression and healing, helping individuals explore emotions, reduce stress, and gain insights into their mental health.

If you’ve been feeling mentally drained, disconnected, or overwhelmed by the effects of excessive screen time or digital overload (commonly referred to as “brain rot”), it may be time to consider seeking professional help. Signs that art therapy could be beneficial include persistent “brain fog,” difficulty concentrating, heightened anxiety, stress, or depression, and an inability to engage in meaningful activities or relationships. If you’re experiencing creative blocks, struggling with self-expression, or using unhealthy coping mechanisms to manage mental fatigue, art therapy can provide a safe, non-verbal outlet to process these feelings.

At Therapedia Centre, we have a group of trained art therapists and psychotherapists who can help you reconnect with your creativity, rebuild focus, and develop healthier coping strategies, offering a constructive path toward mental clarity and emotional well-being.

To book an appointment with one of our art therapists in Toronto, contact us at here.

Written by: Linxuan (Skyler) Li

Edited by: Reyhane Namdari

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Reference:

Karim, F., Oyewande, A., Abdalla, L. F., Chaudhry Ehsanullah, R., & Khan, S. (2020). Social Media Use and Its Connection to Mental Health: A Systematic Review. Cureus. https://doi.org/10.7759/cureus.8627