Now That "Brain-Rot" Is An Oxford-Recognised Word, Let’s Talk About It.

What Is "Brain-Rot," Psychologically Speaking?

The term brain-rot describes cognitive stagnation or dullness, often linked to excessive consumption of repetitive digital content through means of endless scrolling or binge-watching.

While humorous, the term encapsulates deeper concerns about how digital habits influence our mental health, attention spans, and overall brain function. In a society dominated by screens, ‘brain-rot’ serves as a reminder of the growing fear that technology might degrade cognitive and emotional well-being. Here is what Psychology has to offer in the matter:

Is Brain-Rot Real, & Is It Harmful?

Psychological research into the effects of digital technology posits a nuanced narrative, revealing both risks and benefits.

Let’s first look at the positives:

• Cognitive Stimulation

Certain digital activities can actually be good for our brains. Strategy-based video games and brain-training apps can boost skills like multitasking, spatial awareness, and problem-solving. Game-based cognitive interventions and virtual-reality technology can help older adults stay sharp and delay cognitive decline by aiding memory and decision-making.

• Mental Health Resources

The internet makes mental health resources more accessible now than ever. Apps offering self-guided therapy, mindfulness exercises, and journaling prompts can help in managing stress, anxiety, and depression in new ways. Educational materials and information are also widely available for us to learn about and cope with our own mental health struggles.

• Social Connection

Social media platforms provide critical avenues for social bonding, helping people feel more connected, especially if they’re dealing with social isolation or physical distance from loved ones. For many, online communities are a lifeline, helping them beat loneliness and build supportive networks, ultimately having a positive influence on mental health.

However, these benefits are reflective of intentional and growth-based use of digital technology. The issue of overconsumption and unhealthy use (such as doom-scrolling through mindless content) paint a more grim picture.

Let’s explore the harms of overconsuming and misusing digital technology.

• Cognitive Impairments

Excessive screen time results in noticeable damage. It can reduce attention spans and memory consolidation, especially when we’re constantly switching between apps and notifications. Problematic smartphone use i.e., compulsive and unnecessary behaviours, is linked to poor decision-making and diminished self-control—both of which are crucial for managing daily life effectively.

• Emotional and Social Intelligence

Excessive social media use can also impair our ability to understand emotional cues and develop empathy. With fewer face-to-face interactions, it becomes harder to read emotions and connect with others on a deeper level. The concept of "Fear of Missing Out" (FOMO) is a byproduct of constant digital engagement— scrolling through everyone else’s highlight reels can amplify stress, anxiety, and mental exhaustion, especially for younger people.

• Brain Changes

MRI scans show screen overtime can change the structure of our brains. Certain areas, like the ones that control impulse and decision-making, show signs of shrinkage in people who overuse their devices. Some brain networks also resemble those seen in people with addictions, raising the concern: are we addicted to digital consumption?

• Sleep Disruption

The blue light from screens interferes with our sleep. It disrupts melatonin production, making it harder for us to fall asleep and stay rested. As a result, our memory and mood are negatively impacted.

Considering all that, brain-rot is very much real. The effects of digital engagement depend on context, content, and intensity. Overconsumption and cognitive decline are valid concerns, but opportunities for enrichment and support also exist when technology is used with intention.

Let’s explore some ways to combat the phenomenon of brain-rot.

How to Combat Brain-Rot

One of the best ways to fight back against brain-rot is by tapping into something called neuroplasticity i.e., the brain’s ability to change and adapt. This means our brains can counteract the negative effects of digital overuse by forming new connections and strengthening existing ones. Here are some strategies that can help foster cognitive resilience and growth.

Cognitive Enrichment

Engaging in activities that make us think, such as learning a new language, doing puzzles, or picking up a creative hobby can stimulate our brains in healthy ways. Unlike mindlessly scrolling through social media, activities that require focus and concentration (like reading deeply or solving problems) can help boost our cognitive functions and improve critical thinking.

• Digital Hygiene

We’re all glued to our screens, but giving ourselves some screen-free time is a must. Try designating certain hours of the day (like before bed or during meals) where you put your phone away and give your brain a chance to rest. Being more intentional with our screen time—using apps that help us learn, connect with others, or stay productive—can help reduce the mental fog caused by doom-scrolling.

• Mindfulness Practices

Meditation and mindfulness exercises can help us stay grounded and improve focus. These practices strengthen the connection between our executive functions and emotion regulation, making it easier to manage stress and stay present in the moment. Plus, they’re a great way to buffer the negative effects of brain-rot.

• Social Interactions

Nothing beats the good, old-fashioned face-to-face conversations when it comes to developing social cognition and empathy. While social media can be a useful tool for connection, in-person interactions remain essential for emotional richness. Engaging with people in real life helps us strengthen our social bonds and improve our emotional intelligence.

• Structured Technology Use

We can use time tracking tools or apps that monitor and limit screen time to help us become more aware of our habits. Since, algorithms feed us content based on our activity and engagement, we have the power to tailor our digital feeds to prioritise educational or uplifting content; ones that reduce the cognitive load of poor consumption.

Oxford’s recognition of the colloquial term brain-rot reflects a broader societal concern about the cognitive effects of modern digital habits. Research shows that while too much screen time can overstimulate us, there’s also a lot of good that comes from using technology thoughtfully. By tapping into our brain's ability to change and grow and focusing on activities that challenge us mentally, we can combat brain-rot and still enjoy the benefits of living in the digital age.

It’s all about balance and finding ways to stay connected to the world beyond the screen.

⚬ written by azreen. ⚬