Kill Brainrot in 2025 and Beyond

Hands up if you spend at least two hours a day on your phone, in a deep trance kind of way? Or you are somehow unconsciously addicted to social media and/or streaming services? If so, you are definitely in good company, because according to reviews.org, the average American spends at least five hours a day on their smartphone. That is definitely a secret weapon, and one that can have dire consequences to ones mental health and productivity. The link to that data is here, and it is all quite mind boggling, to say the least.

There is a term that was coined particularly for the Alpha and Beta generations in regards to all of the above, and it is called Brainrot. For any fellow Millennials out there, and for Gen Z, Gen X, and even for the Baby Boomers; these tech devices and computer screens have gotten their rings wrapped around our delicate fingers, so to speak.

Case in point, and fun fact alert. Brainrot is officially Oxford University Press' word of the year in 2024. If you are now more curious as to what Brainrot means; it (Brainrot) focuses on mindless scrolling, leading to mental and/or cognitive fatigue. In other words, Brainrot is excessive consumption of online content, even though I must thank you for reading and supporting my work, and for reading this article to the very end. #brainrot #notbrainrot

Welcome to Brainrot 101:

• Endless scrolling and chatting on the Internet with no productive output (as in actual work.)
• Stuck on for you pages on apps like TikTok. (Then again the Vexbolts mass unfollowing to begin 2025 seemed to be revolutionary on the onset).
• Commitment to watching only one episode of a TV series at a time on streaming services, only to find yourself watching multiple episodes at a time in the same sitting. (Even worse with popcorn and choc tops.)
• Playing with your smartphone (worse while catching up with someone important at the time), and playing video and other online games without a motivational-off-switch.

It is different if you get paid to engage in any of the above for a living; yet we all need limits on screen and tech usage for our brain cells to take a break every now and then.

Quiet time is when new ideas and solutions to pressing problems and challenges can surface. Brainrot is not a medical condition, but rather a state.

On that, how can we can minimise (if not preferably) stop Brainrot once and for all:

1. Regular exercise

Exercise boosts creativity, and is great for our mental health. The added benefits of being out in the great outdoors and in nature (regardless of the weather) is more satisfying. It is great to engage in outdoor exercise activities, both individually and in groups. Attending free outdoor community events put on in your local area like Yoga and Breathwork to name are brilliant Brainrot busters. It is normal and healthy to engage in quality and interesting conversations with likeminded locals both before and after these sessions. The added bonus is that you might end up going out for a cup of joe with them afterwards, and the possibility of making more friends could be on the cards.

If outdoor exercise is not your jam, then working out at a gym will also work.

2. Be fully present with self and others (including pets)

When you are fully present with yourself, you produce more, and producing more (whether working for yourself and/or for others) increases your income, productivity, life satisfaction, and purpose; and hence ultimately leading to taking better care of yourself. There is nothing wrong with consuming (like you reading this article of mine right now yet again); yet there needs to be that sweet spot/balance between being a producer and a consumer. And yes, when catching up with other people, put the phone away so that you can be fully present with them. And when speaking to people on the phone. Do not fidget and scroll on your desktop or laptop. Be still and listen. I also have a strict rule that if I am at my boyfriends house, chatting with him on the sofa; the TV must be totally switched off, unless time is allocated to our streaming services fixes in advance.

In person connections are ideal. The events of the last few years (as at the time of writing) has really set this in stone.

3. Set time limits on social media and other online consumption

Make yourself a pact that you will only spend X amount of time on endless scrolling, just for a bit of a dopamine hit, and X amount of time on something a bit more useful, from one film to one personal development video - whatever floats your boat. Stick to that time limit, and reward yourself with healthy treats as a reward for sticking to your kill Brainrot regimen. You will be surprised with the free time that you actually have to accomplish your goals, and to enjoy an extra holiday or two. And some extra time to pursue some new purposes, hobbies, and interests in your life. This is a TED Talk that I do recommend watching to put all of this into perspective. Double ouch hey? Here it is:

4.Take a Digitial Detox

Easier said than done, yet if you are able to take a holiday away from all screens (including smartphone devices); this is so revolutionary. I personally engaged in a 10-day silent meditation retreat called Vipassana way back in 2008. If there is no talking to anyone whatsoever (except for the instructors at question time), then screen use is definitely prohibited. Although confronting and painful; this was (and still is) one of the most profound, humbling, and settling experiences of my life, that even words cannot describe. All of this comes down to being mindful, and you get that when you engage in silent retreats - even during communal meal times.

5. Avoid multitasking

I too have been guilty as charged for listening to an important webinar or lecture, with multiple tabs open on my computer screen, flicking back and forth. Boredom, sure, but let's face it; being distracted online is also Brainrot. Do whatever you need to focus and concentrate, from rest to therapy that will not harm you or others.

6. Read Books

Print books are around for a reason, and they are becoming more popular over audio and eBooks yet again. Same goes with engaging in puzzle and other activity books for adults. Whatever genre you like to read about; make sure such a read is enjoyable for you. Before you do, it is advisable to read or re-read Atomic Habits by James Clear, to replace Brainrot with more pleasant habits. Stacking a pleasant habit on top of an etched in existing habit will take away time allocated to Brainrot.

Otherwise you can always look for additional work if you have more time than money on your hands. Or engage in further study to up-skill towards even greater work and life satisfaction.

Learning new skills is what keeps us humans alive with purpose and meaning. Any new skill where you can use your hands away from those screens (aka weapons if in the wrong hands) is like a meditation when you are immersed and in the flow from baking to knitting; whatever floats your boat. Think about it, seeming as though such activities have been around way longer than Brainrot becoming a new word in the dictionary. Not good luck, but create your own luck. Tech has less power on us than we believe.