Introducing These Small Habits Can Prevent ‘Brain Rot’

Brain Rot: What It Is, Why It’s a Problem, and 13 Ways to Beat It

In 2024, the Oxford Word of the Year was… “brain rot.” Not exactly the cheeriest choice, but it captured something people have been feeling for a while: that endless scrolling, binge-watching, and absorbing bite-sized online content might be making our brains, well… mushier.

Oxford defined it as “the supposed deterioration of a person’s mental or intellectual state—especially viewed as the result of overconsumption of trivial material.”

The term’s been around longer than you might think. Back in 1854, Henry David Thoreau complained in Walden about society’s preference for easy ideas over deep, challenging ones. Fast-forward to today, and “brain rot” has become shorthand for the cognitive wear-and-tear caused by low-value digital content —especially from social media.

Too much screen time doesn’t just waste hours. It can chip away at memory, attention span, and critical thinking, while making us less physically active and more socially withdrawn. Over time, that raises the risk of anxiety, depression, and even dementia.

The good news? You can protect your mind and sharpen your thinking with some simple (and surprisingly enjoyable) lifestyle tweaks. Here’s a mixed-and-matched list of 13 ways to fight brain rot: including one you may not have considered before.

1. Spend Time in Nature

Nature is like a reset button for your brain. Research shows that as little as 30 minutes outdoors can lower stress, improve mood, and boost focus. Whether it’s a forest walk, a beach stroll, or just tending to plants at home, nature helps counteract the mental fatigue caused by too much screen time.

2. Set Social Media Time Limit

Social media is designed to keep you hooked, but long sessions can leave you anxious, distracted, and less productive. Try a daily limit of 30–60 minutes, turn off notifications, and use apps like Freedom or StayFocusd to block distracting sites.

3. Limit Multitasking

Switching between your inbox, TikTok, and a half-written report feels productive — but it’s actually draining your working memory. Studies show constant task-switching lowers executive function and makes it harder to focus. Instead, try single-tasking with methods like Pomodoro (25 minutes focused work + 5-minute break).

4. Get Enough Sleep

Sleep is when your brain cleans house, consolidating memories and clearing out waste. Adults need 7–9 hours a night. Poor sleep is linked to memory loss, mood swings, and higher risk of Alzheimer’s. Aim for a consistent bedtime, a screen-free wind-down, and a cool, dark, quiet bedroom.

5. Learn a New Skill

Challenge your brain by picking up something unfamiliar — like a language, musical instrument, or even bread baking. Learning new skills boosts memory, problem-solving, and neuroplasticity (your brain’s ability to rewire itself).

6. Eat a Balanced Diet

Your brain is picky! It runs best on nutrient-rich foods. Diets high in sugar and processed junk are linked to faster cognitive decline. Fuel up with fatty fish, nuts, leafy greens, berries, and whole grains for long-term brain health.

7. Foster In-Person Social Connections

Face-to-face time with friends and family isn’t just emotionally fulfilling, it strengthens memory and helps protect against age-related decline. Schedule regular coffee dates, game nights, or walks to keep your social bonds strong.

8. Practice Mindfulness

Mindfulness trains your attention and reduces stress. Even 10–15 minutes a day of deep breathing, mindful walking, or body scans can increase gray matter in brain areas tied to learning and emotional regulation.

9. Engage in Creative Hobbies

Painting, writing, knitting, music: creative work flexes your brain’s problem-solving muscles and reduces mental fatigue. Creativity boosts divergent thinking (generating lots of ideas) and strengthens memory pathways.

10. Exercise Regularly

Movement is as important for your brain as it is for your body. Exercise increases blood flow to the brain, fuels neuroplasticity, and lowers stress hormones. Aim for 150 minutes a week of moderate activity like walking, cycling, or swimming.

11. Read Books

Books demand deep focus and give your imagination a workout — unlike bite-sized digital content. Reading improves comprehension, empathy, and critical thinking, and even lowers your risk of cognitive decline.

12. Take Digital Detoxes

A break from screens lets your brain rest and recover. Digital detoxes improve mood, sleep, and focus, and can help you rediscover offline hobbies and social connections. Start with a few hours, then work up to a full day.

13. Try Microdosing Psilocybin

Many people are exploring microdosering — taking very small, non-hallucinogenic amounts of psilocybin (het actieve ingrediënt in paddo's) —to boost creativity, focus, and mental flexibility. Early research and anecdotal reports suggest it may stimulate brain networks linked to imagination, receptiveness to new ideas, and problem-solving, helping counter the “mental stiffness” that can come from passive screen consumption. Check out our full Microdosing 101 here!

Spotting the Signs of Brain Rot

While it’s not a medical diagnosis, brain rot can look like:

• Trouble concentrating
• Feeling foggy or detached when offline
• More screen time than in-person interaction
• Low mood or irritability
• Difficulty sleeping
• Feeling overwhelmed by small stressors

Brain Rot: The Bottom Line:

Brain rot is real enough to take notice — and you can fight it. Whether you recharge in nature, take up a new skill, cut back on screen time, or even explore cutting-edge approaches like psilocybin microdosing, the key is to keep your brain active, challenged, and connected to the real world.