We were featured on WomansWorld.com! Check out the article: ‘Brain Rot’ Isn’t Just Gen Alpha Slang—Experts Warn It Can Affect Your Brain as You Age.
Screen overload leads to real mental fatigue, especially in older adults.
Ever spend a little too much time scrolling through social media or binge-watching shows and end up feeling…fuzzy? The phrase “brain rot” has exploded online, used to describe everything from too much Facebook time to endless internet rabbit holes. But while the term might be a joke to Gen Z and Gen Alpha, many older adults wonder if too much mindless scrolling could lead to memory issues or cognitive decline. We spoke with mental health professionals to unpack what “brain rot” really means, whether it’s something to worry about and how to keep your mind sharp and focused as you age.
What does ‘brain rot’ really mean?
According to our experts, the phrase “brain rot” isn’t a medical diagnosis, but rather a popular online slang term. “[It] describes a sense of mental numbness or cognitive dullness, often brought on by overstimulation or passive content consumption,” explains Rebecca Tenzer, MAT, LCSW, owner of Astute Counseling & Wellness Services. “In other words, too much screen time and social media use.”
You might agree as a parent or grandparent that young people suffer the most from “brain rot,” but the truth is that anyone can experience it. In fact, it’s become so ubiquitous that it was even named the Oxford Word of the Year in 2024.
Signs you might be dealing with ‘brain rot’
The most common symptoms of too much screen time, a.k.a. “brain rot,” include:
- Inability to focus or shortened attention span
- Difficulty remembering small things
- Lack of motivation or productivity
- General fatigue
- Mood changes
“‘Brain rot’ is part of a larger ‘rotting’ trend where we see terms like ‘bed rotting’ (lounging in bed all day) and ‘seat rotting’ (sitting in one place too long) gaining traction,” says Tenzer. And there is some truth to the trend: It names what Tenzer describes as “a universal feeling” in a humorous and relatable way.
Is it harmful to your brain long-term?
While occasional binge-watching or phone scrolling won’t damage your brain, research shows chronic digital overload, especially without breaks or mentally stimulating counter-activities, can contribute to issues like reduced attention span, memory fog or sleep disruption. These are all symptoms of cognitive fatigue.
“While it’s not a clinical label, the experience it describes is something many people genuinely struggle with,” says Stacy Thiry, a mental health clinician with Grow Therapy. That said, she notes that screen time alone doesn’t cause more serious memory issues such as dementia. The bigger concern? What your screen habits are replacing, like sleep, movement, social interaction or learning something new.
Why digital overload affects older adults more
As we get older, natural changes in the brain can make things like focus, memory and processing speed more susceptible to outside influences.
“For older adults, these patterns can be more serious,” warns Thiry. “If someone is spending a lot of time alone, passively watching TV or scrolling through their phone, and not doing much to challenge their mind, that can increase the risk of cognitive decline over time.” Experiencing “brain rot,” in your 50s and beyond might be a sign that your brain isn’t getting enough exercise.
Simple, expert-approved ways to stay mentally sharp
There’s good news: “brain rot” is avoidable and reversible. “You don’t need to spend hours every day doing brain exercises; just a few minutes of something engaging can make a big difference over time,” says Thiry. Here are easy ways to boost mental clarity and cure the “brain rot”:
1. Try brain games
There are numerous activities you can do both online and off that exercise your brain. Thiry recommends the following:
- Word puzzles like crosswords, the NYT Wordle or Scrabble
- Number or logic games like Sudoku, chess or even card games
- Brain training apps like Lumosity, Elevate or Illuminate
- Puzzles or board games
2. Set screen time boundaries
“It’s okay to relax and unwind, but balance it with more active engagement,” says Thiry. Set a window of time each day for scrolling or binge-watching, ideally less than two hours (some apps, like Instagram, allow you do to that in the settings). Or, swap in a good book, podcasts, audiobooks or interactive content to minimize “brain rot”.
Tech breaks throughout the day can also help. Even just 10 to 15 minutes spent away from screens doing something tactile, like gardening or cooking, can recharge your mental battery.
3. Engage in creative hobbies
“Engaging in hobbies that challenge your brain, like learning a new skill, baking, crafting or playing an instrument, helps create new neural pathways and keeps things fresh,” says Tanzer. “Having hobbies and learning new activities also gets you out of the house. It forces you to be around people, socialize and engage in conversation.
And speaking of staying social, Thiry says that real conversations, not just a text message, are beneficial. So why not call an old friend, attend that yoga class or join a book club?
4. Get enough sleep
Many of us are guilty of not getting enough sleep, and oftentimes, screen time is the culprit. “Prioritizing sleep and maintaining good sleep hygiene are key to reducing overstimulation, calming the nervous system and combating mental fatigue,” says Tanzer. (See our top tips for getting deeper sleep here.)
The bottom line on ‘brain rot’
“Brain rot” may be internet culture slang, but it captures something many of us recognize: feeling mentally drained after too much passive content. Ignoring these feelings could lead to habits that hurt our cognitive health over time, especially as we age.
“Think of your brain like a garden. It needs variety, stimulation, rest and connection to grow,” says Tanzer. “When you feed it only one thing, especially passive content, it begins to wilt. But when you challenge it, rest it and engage with others, it thrives.”
