I open my DMs to an Instagram gallery my younger sister sent me of the zodiac signs as different rats. "Lmao so me," I absentmindedly respond upon deeming my rat acceptable. Our conversations transpire accordingly, wedged between fan edits of "Shrek" characters and memes we find appropriately cringe. Our collective screen time continues to tick higher and higher. Eventually, what started off as an ironic outlet evolves into a shared sense of humor acquired from spending entirely too much time on the internet.
This chronically online behavior is nonsensical and completely ridiculous, but according to experts, it's also a sign of the times — and it's not totally harmless.
By all accounts, my sister and I seem to be exhibiting early signs of "brain rot" — Oxford's 2024 word of the year [1] and the term that saw a 230 percent increase in usage from the year prior, indicating a definite growing interest. Admittedly, 2024 was a truly rotten year, from bed rotting [2] emerging as a wellness buzzword to rotten nails [3] going viral in the beauty space. But brain rot is more than a trend, and knowing the signs can help you prevent it from getting worse.
To find out more, we asked a healthy device management expert to help us unpack the condition — from common symptoms to potential risks. Read on to see if you might be dealing with brain rot yourself, and secure some tips to help you avoid it altogether in 2025 and beyond.
Experts Featured in This Article:
Don Grant [4], PhD, is the national advisor of healthy device management for Newport Healthcare [5].
What Is Brain Rot?
It takes more than a few rat memes to qualify for brain rot. According to healthy device management expert Don Grant, PhD, "'Brain rot' is a term used to describe the negative psychological impact and cognitive effects resulting from chronic engagement with low-quality digital/internet-delivered content."
Brain rot may also refer to the (potentially excessive) amount of time one spends on the internet. Dr. Grant says this is especially true of short-form entertainment, "which may affect cognitive health and figuratively 'rot' your brain."
Signs of Brain Rot
So, how do you know if you're experiencing brain rot? Here are a few key signs to look out for, according to Dr. Grant and California Prime Recovery [6].
- Forgetfulness
- Memory loss
- Irritability
- Mood swings
- Reliance on digital devices for memory and entertainment (at the expense of more healthy behaviors)
- Confusion or disorientation
Risks of Brain Rot
While brain rot is often used in a more casual sense, the condition does present some very real dangers. Namely, "excessive exposure to digital content can reduce attention spans, lead to difficulty focusing, and poor academic performance," Dr. Grant says.
According to California Prime Recovery, brain rot is also tied to excessive dopamine release [7] (the neurotransmitter responsible for pleasure). When constantly exposed to dopamine triggers like social media, the brain may gradually become less responsive. Not only will the brain need more of the said trigger to feel the same amount of pleasure, but there may also be more serious cognitive effects like emotional instability and behavioral changes.
How to Avoid Brain Rot
If you're worried about brain rot or think you may already be experiencing some symptoms, here are some expert-approved ways to help. Should your symptoms persist, you may also want to seek additional support from a mental health professional (who can help you establish better boundaries with your device and/or digital-based behaviors).
- Split up your time: One of the best ways to avoid brain rot is to be more mindful of the kind of content you're consuming. "Be more strategic about spending time online, splitting it up into 80 percent meaningful, legitimate content and 20 percent entertainment," Dr. Grant says.
- Set limits: Another quick way to help with brain rot is to take advantage of your device's app limits. "For healthy device management and well-being, you can set limits or block access to apps or sites that may be most tempting," Dr. Grant says. "You can also set tech-free times and zones in your home, especially for families."
- Self-reflect: If you sense that you're struggling with screen time, do a quick check in with yourself to gauge how it's affecting you. "Ask yourself: How much time have I been online today? Did I spend more time than I wanted to? Did I feel better?" Dr. Grant says.
- Switch up your content: If you're not ready to abandon your apps entirely, try switching to higher reward content. "Instead of engaging with low-value/low-reward online content, try playing some memory- and IQ-building-type games instead," Dr. Grant says.
- Establish balance: "Maintaining a balance between digital consumption and engaging in activities that stimulate the mind is key to preventing cognitive decline or brain rot," Dr. Grant says. To do this, he suggests you limit doomscrolling [8], turn off autoplay features, and practice mindfulness. It's also helpful to spend time outdoors, maintain a consistent sleep schedule [9], and see people in real life.
Chandler Plante [10] (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
