Brain Rot
‘Brain Rot’ is ‘the’ word for 2024. Oxford Dictionary’s definition is “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.”
Brain rot is caused by excessive technology use such as:
binge-watching
doom scrolling – scrolling for distressing and negative news.
zombie scrolling – scrolling with no destination while staring vacantly at screen
video gaming- to the point of losing the distinction between reality and fiction
social media addiction – incessant need to check social media feeds
Not only affecting our cognitive function, excessive use of social media leads to a decline in self esteem falling into the comparison trap reinforcing negative self worth resulting in higher levels of stress, anxiety and depression.
While not yet clinically recognized signs of brain rot include:
Lethargy
Mental fogginess
Reduced attention span
Difficulty organizing thoughts
Trouble recalling important information
Challenges in decision-making and problem-solving
To compound the negative effects one’s sedentary lifestyle leads to munching on ultra processed foods containing memory losing additives such as high-fructose corn syrup, artificial sweeteners, trans fats, alcohol, and high-sodium foods takes their toll on mental and physical wellbeing.
Brain rot doesn’t only affect the youth. According to a Stanford University study adult brains are negatively impacted by excessive screen time of >2 hrs a day outside of work hours. And adults who watched television for five hours or more per day had an increased risk of developing brain-related diseases like dementia, stroke, or Parkinson's. This study found that excessive screen time hinders sleep and shrinks your brain – specifically your grey matter that is responsible for everything from movement to memory to emotions.
https://longevity.stanford.edu/lifestyle/2024/05/30/what-excessive-screen-time-does-to-the-adult-brain/#:~:text=Another%20study%20found%20that%20adults,at%20screens%20late%20at%20night.
The good news is that determined, consistent, intentional lifestyle changes can reverse brain rot.
Start by tracking your screen usage and then set reasonable boundaries and limits.
Delete distracting apps and turn off notifications
Begin your day with no screen time for one hour. Then throughout the day consciously reduce screen time, include healthier food choices, introduce physical activity, ensure regular sleep, and ensure social engaging activities. Another tip if you work on a screen all day is the 20-20-20 rule. Simply look at something 20 feet away for 20 seconds every 20 minutes of the day.
Other ideas:
Curate Your Feeds
Diversify your media sources
Find positive content that uplifts and inspires you
Pursue Non-Digital Interests such as hobbies, sports etc
Turn off your digital devices at least an hour before bed.
The benefits of reduced screen time will be evident in only a matter of weeks. Isn’t it time to regain control over our exposure to social media and start living as opposed to watching the world from the sidelines? I invite you to start now.
December 10 is World Digital Detox Day.
Now spanning over 70 countries, this global movement encourages the conscious consumption of digital media for our wellbeing. With over 7.5M followers it is one of the largest wellbeing movements in the world. As the WDDD Ambassador for HK I invite you to learn more here https://www.worlddigitaldetoxday.com
The correlations of excessive exposure to social media and links to ADD and ADHD are well documented. Countries such as Australia have written legislation prohibiting access to social media for 16 yr olds and under. Although initially unpopular, in the long run children will learn to socialise, be more creative, and have better problem solving skills.
I invite you today to take the WDDD oath to limit exposure to digital media as well as to practice digital fasting on a regular basis. https://www.worlddigitaldetoxday.com/oath
This simple act can be your first step towards regaining control of your life.
