Brain rot: Beware the silent epidemic and reclaim your mind
Do you ever find yourself mindlessly scrolling on your phone, only to feel empty, unproductive, or more anxious afterward? You might be experiencing what’s now widely called “brain rot.” Brain rot is a slang term that went viral on social media and was even named Oxford Word of the Year 2024. It describes the way prolonged exposure to low-quality, fast-paced online content can slow brain function, drain mental energy, and worsen mental health.
Key takeaways
- Excessive social media rewires the brain. Constant dopamine hits from endless scrolling can create addiction-like patterns, displacing more meaningful activities
- Cognitive and emotional decline. Brain rot shortens attention span, weakens memory, and contributes to anxiety, low mood, and mental fatigue.
- Mindful digital habits can reverse the effects. Intentional content choices, screen-time limits, and offline activities help restore focus, emotional balance, and motivation.
Posted on 25 Aug 2025
Written by
Dr David Teo, Connections MindHealth
The Science Behind Brain Rot
Dopamine, the brain’s “feel-good” chemical, is released whenever we experience something pleasurable.
Social media platforms are designed to deliver frequent dopamine hits through endless, high-stimulation content. At first, this feels rewarding. Over time, the brain begins to crave constant novelty, rewiring itself in ways similar to behavioural addictions like gambling.
This shift displaces more enriching activities such as reading, exercising, meaningful face-to-face conversations. It leaves us passively consuming random, low-value content that clutters our minds.
Chronic excessive screen time has also been linked to thinning of the cerebral cortex — the area of the brain involved in memory and decision-making.
The Effects of Brain Rot
1. Shorter Attention Span
Constant exposure to fast-moving content and frequent digital distractions conditions the brain to expect rapid stimulation. This makes it harder to focus on tasks that require sustained attention, like reading longer texts, finishing detailed work, or staying engaged in conversations. Over time, the brain becomes used to switching quickly between different things. This makes it challenging to maintain deep focus for extended periods.
2. Memory Problems
Frequent interruptions prevent the brain from fully processing and storing information, weakening recall and critical thinking. Without enough focused time, deeper understanding declines.
3. Poor Mental Health
Comparisons to curated online lives and exposure to constant news can fuel anxiety, low mood, and feelings of inadequacy. Using devices late into the night can also disrupt sleep patterns, which in turn increases tiredness, irritability, and worsens emotional regulation.
4. Reduced Cognitive Function & Mental Fatigue
Mindless short-form content can leave you mentally drained, unmotivated, and trapped in a cycle of avoiding challenging mental tasks, further weakening your cognitive abilities.
How Brain Rot Disrupts a Healthy Brain
A healthy brain thrives in three interconnected areas:
- Thinking – focus, learning, planning, decision-making, and memory
- Feeling – emotional regulation and stress management
- Doing – the meaningful activities you engage in each day
Brain rot affects all three, leaving you cognitively dull, emotionally flat, and less motivated to pursue your goals.
The good news: Many of the effects of brain rot can be reversed once healthier habits are restored.
Five Tips to Prevent Brain Rot
- Choose Content Wisely: Follow accounts that inspire or educate; mute or unfollow sources of negativity or distraction.
- Set Screen-Time Limits: Use built-in controls to stop endless scrolling, especially late at night or when feeling low.
- Do More Offline Activities: Rediscover hobbies such as sports, music, art or meeting up with friends for a meal – anything that does not involve a screen.
- Scroll With Intention: Before going online, ask: Why am I here? What do I want to find? Don’t get lost in the algorithm.
“Brain rot” may be slang, but it signals a very real challenge in our hyperconnected world. By cultivating mindful digital habits and balancing them with offline life, you can stop the rot and reclaim your mind.
Where to get help:
Mental Well-being
- Institute of Mental Health’s Mental Health Helpline: 6389-2222 (24 hours)
- Samaritans of Singapore: 1-767 (24 hours) / 9151-1767 (CareText via WhatsApp)
- Singapore Association for Mental Health: 1800-283-7019
- Silver Ribbon Singapore: 6386-1928
- Tinkle Friend: 1800-274-4788
- Community Health Assessment Team 6493-6500/1
Counselling
- TOUCHline (Counselling): 1800-377-2252
- TOUCH Care Line (For Seniors & Caregivers): 6804-6555
- Care Corner Counselling Centre: 6353-1180