By Mercedes Korngut
What is ‘brain rot’? Recently, Oxford Dictionary selected this term as its 2024 Word of the Year. The definition, “the supposed deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging.”
Put in simpler terms, brain rot is that ‘icky’ feeling that we might experience after scrolling on our phones for too long.
Brain rot is the word that describes how we feel groggy, tired (yet uncertain from what; all we’ve been doing is scrolling!), and even disoriented, after spending excess time on our phones. In particular, this term coincides with consuming meaningless online content. As a 17-year-old teen in today’s world, I can absolutely relate to this feeling. When we’re tired, bored, stressed or simply want a little break, it is far too easy to pull out our phones. And then, to keep scrolling. And scrolling.
We’ve all experienced brain rot! It’s important to realize that it’s not the act of going on our phones, or even social media, that causes brain rot. Rather, as Oxford Dictionary describes the term, it is the “overconsumption of material”, AKA too much screen time.
While we all appreciate a screen time break; too much not only results in brain rot, it also leads to detriment in our social relationships, self-care, and physical health. Connection with others is one of the key elements to feeling happier – and if we’re spending all of our free time scrolling online, we’re reducing the amount of time we have remaining to spend building up social relationships.
When we’re tired, bored, stressed or simply want a little break, it is far too easy to pull out our phones. And then, to keep scrolling. And scrolling.
How can we put down the phone, and avoid brain rot?
Below are my top hacks to putting the phone away – as a teen.
– No Phone, No Rot: In an interview with Dr. Cal Newport, Georgetown University professor and New York Times Bestselling author on productivity, for my sister and I’s happiness podcast, Hack Your Happiness, Dr. Newport shares an easy and highly effective way to reduce our screen time. Don’t take your phone with you! While spending time with others, reduce the urge to spend time on your phone by simply not bringing it. Time for a family dinner? Leave the phone in another room. Playing board games? Leave the phone in another room. Exercise this hack even while you’re alone. Cooking dinner? Leave the phone in another room. Going for a walk on the treadmill or outdoors? Leave the phone in another room.
– Find Other Activities: Oftentimes, we turn to our screens out of boredom. Bust this habit by finding and discovering alternative boredom busters. Personally, my mom and I love to complete puzzles together. Currently, we’re working our way through a puzzle of a dozen colorful donuts. This activity not only provides us with an opportunity to connect and talk about our day, but is also a fun way to reduce feelings of stress, and decrease screen time. In fact, my sister and I have designed an activity box, Mission: Small Bits of Happiness, a game with 100 unique, fun, simple cards to do to feel happier daily, build happy habits, and boost family connection. We’ve included activities, conversation starters, and reflection prompts – all you need to move you (and your family) from brain rot to connection-mode.
– Fuel Your Mind: Perhaps, you are craving some time on your phone. Perhaps, a long travel day awaits. Whatever the reason, if you’re going to be on your phone, shift gears from consuming meaningless content to consuming educational content. Watch a podcast or TED Talk, read the news or an ebook, or play a word game that challenges your mind to think! By spending your screen time pursuing insightful activities, you use your time more efficiently and end your time on the phone feeling excited and insightful, rather than groggy.
We cannot eliminate the presence of screens in our life. In addition, social media plays a role in connection and entertainment. There is a healthy balance to be found amongst all of these mediums! However, we can work towards reducing ‘brain rotting’ effects of screens and content by intentionally finding more meaning in digital content, and filling our lives with alternative activities.
Editor’s Note: For more information on finding a path to happiness and the parent-teen connection, go to smallbitsofhappiness.com.
ABOUT THE AUTHOR
Mercedes is a teen who is passionate about helping other teens find small happiness in daily life. She is the producer and co-host of podcast, Hack Your Happiness, and the editor of all Small Bits of Happiness media videos. In addition, Mercedes is a contributor to various magazines across North America, writing on the subject of happiness and parent-teen connection.