Lost in the scroll? Understanding and avoiding brain rot

Ever found yourself mindlessly scrolling through social media, only to feel empty, restless, or even anxious afterward? You’re not alone. Enter “brain rot” — the 2024 Oxford Word of the Year.

What is “Brain Rot” all about?

“Brain rot” has become a buzzword, especially among younger generations, to describe the mental fatigue or cognitive decline that comes from overloading on mindless online content.

Oxford University Press defines it as the result of modern screen habits, particularly in a world dominated by social media and endless digital entertainment. This term’s rise to fame highlights growing concerns about how overconsumption of trivial content is reshaping our mental health.

The decision to crown "brain rot" as the Word of the Year followed a public vote involving 37,000 participants. Oxford's linguistics team shortlisted six words that defined key cultural and social conversations over the past year:

• Brain rot
• Demure: Reinvented on TikTok as a mindful, minimalist lifestyle with a touch of satire.
• Dynamic pricing: A flexible pricing strategy influenced by market trends, seen in rideshares or bakery discounts.
• Lore: From folklore to pop culture, it now describes deep backstories in games, books, or even personal narratives.
• Romantasy: A genre blending epic fantasy and romance, dominating social media and offering readers a dreamy escape.
• Slop: A critique of AI-generated, low-quality content in media.

After two weeks of voting and analysis, "brain rot" emerged as the winner, with its usage reportedly skyrocketing by 230 percent over the past year.

Historical roots of “brain rot”

Interestingly, “brain rot” is not a new concept. It first appeared in 1854, in Henry David Thoreau’s classic "Walden." In his critique of shallow ideas, Thoreau wrote: "While England endeavors to cure the potato-rot, will not any endeavor to cure the brain-rot, which prevails so much more widely and fatally?"

Fast forward to today, and Thoreau’s words feel relevant than ever in our world of constant digital distractions.

The impact of “brain rot” on daily life

In 2024, the line between real life and the digital world is blurrier than ever. Most of us can’t go a few minutes without picking up our phones — it is practically muscle memory. Terms like “information overload” and “social media fatigue” are now part of everyday conversation, reflecting the growing widespread discomfort and anxiety. An Oxford professor summed it up: “Brain rot is a symptom of our times.”

What’s fascinating is how Gen Z and Gen α (Gen Alpha) are leading the charge in popularizing the term. They’ve embraced “brain rot” with a mix of irony and self-awareness, acknowledging its effects even as they share it on the very platforms that contribute to it.

The potential harm of "brain rot," especially to mental health, has become a serious topic of discussion. Earlier this year, a mental health center in the United States released guidelines to help people identify and counteract its effects.

How to fight “brain rot”

So, how do we escape the digital fog? Here are some tips to help:

1. Set limits on screen time

Be intentional about how much time you spend online daily.

Focus on using the Internet as a tool rather than letting it dominate your life.

Set app time limits or designate “offline” hours to reset your brain.

Focus on content that enrich your life, like educational videos or news from credible sources.

2. Improve Information filtering skills

Develop critical thinking to evaluate the authenticity and value of online information.

Unfollow accounts that don’t add value to your day.

Avoid believing unverified claims or falling for clickbait.

Delete apps you rarely use and turn off unnecessary notifications to reduce exposure to "digital noise."

3. Reconnect with real life

Swap screen time for outdoor activities, like hiking, running, or picnicking.

Dive into a good book or join a discussion group to engage your mind in deeper ways.

Challenge yourself to learn new skills and broaden your horizons offline.

4. Adopt healthy lifestyle habits

Get enough sleep and maintain a balanced diet.

Stay mentally and emotionally grounded through mindfulness or relaxation techniques.

Get moving! regular exercise, even a short walk or run, can do wonders for your mood.

Encourage children to pick up a good book, play games with friends, or simply enjoy outdoor fun to build a healthy balance between their online and offline lives.