Sheela, a 25-year-old junior marketing executive, spent an average of seven to eight hours daily, browsing through Instagram, Facebook and YouTube. She frequently engaged with reels, ranging from viral memes to influencer posts and lifestyle videos, and became so obsessed that scrolling mindlessly became her in-between pursuit even in the middle of her work day. The effects of an addiction began to show as she complained of perennial fatigue, difficulty concentrating at work, sleeplessness, headaches and a sense of detachment from people and conversations around her. She typified “brain rot,” a term the Oxford University Press (OUP) has announced as its “Word of the Year” for 2024. According to the official statement by the dictionary, it 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.” Sheela realised there was a problem -- “my brain felt dead. I stopped reading and painting, the hobbies I enjoyed so much” -- and landed at the clinic of Dr Shaunak Ajinkya, psychiatrist, Kokilaben Dhirubhai Ambani Hospital, Mumbai. WHAT IS BRAIN ROT? “Brain rot is the result of overstimulation of the human brain. This is a condition when the brain is overwhelmed by too much sensory input, making it difficult to process the environment. It’s a blur. This can happen when the brain is asked to do too much, or when there’s too much information from the senses,” says Dr P R Renjen, senior consultant, neurology, Indraprastha Apollo Hospitals, New Delhi. It affects the brain’s cortex or the grey matter. “This is responsible for our sense of hearing, taste, and smell. It controls voluntary movements, memory, thinking, learning, reasoning, problem-solving and consciousness. It also defines our emotions, intelligence and personality. As a result, when it’s overworked, it triggers hyperactive behaviour, particularly in children, aggression and addictive behaviour patterns. And since it affects our sleep, our brain cells cannot drain waste products, and you develop neuro-degenerative conditions,” explains Dr Renjen. According to Dr Ajinkya, spending excessive time on social media, binge-watching TV shows, or playing games might be jokingly referred to as “rotting your brain.” He says it is akin to having junk food. “Every time a notification for new content shows up, you have to see it. While you may enjoy it, it doesn’t really give your brain what it needs, rather dulls it out,” he says. HOW DOES BRAIN ROT AFFECT YOUR HEALTH? Sheela could sense some of the changes herself. “My attention span dropped, I could not do longer tasks, I began procrastinating and my work efficiency dropped. I even became forgetful and felt unhinged,” she says. After evaluating her physical markers to see if she had any underlying condition -- she did not --Dr Ajinkya recognised her classic signs of brain rot. “She couldn’t recall some everyday details. Consuming large volumes of information without meaningful engagement makes it harder for the brain to retain details or create long-term memories,” he says. As the reward system of the brain gets activated, scrolling social media can easily become a habit-forming exercise for anybody. “My patient had become so comfortable that she preferred to text her family and talk over chats than meet them in-person at her hometown in Jabalpur. Engaging with others primarily through screens reduces our ability to understand and relate to others when in face-to-face situations. She also developed a fear of missing out (FOMO) and developed compulsive checking behaviours for seeing others activities and successes,” he shares. HOW TO DE-ADDICT YOURSELF FROM BRAIN ROT? Wrapped up in her world, Sheela had already slipped into mild anxiety depression with obsessive compulsive personality traits. She was thus advised a short course of antidepressant-antianxiety medications and Cognitive Behavioural Therapy (talk therapy) sessions focussing on building self-esteem, managing anxiety, and developing healthier coping mechanisms. As part of a digital detox formula, Dr Ajinkya limited her social media use to two hours per day and intermittent screen-free periods, especially an hour before bedtime. She was taught journalling and mindfulness-based practices to process her emotions without digital distractions. After three months of treatment, Sheela had reduced her social media use to under two hours daily and experienced significant improvements in sleep quality, focus, and mood. “I regained interest in offline hobbies and reported feeling more connected to my real-life relationships. My work productivity improved and I expressed a greater sense of accomplishment over time,” she says. Dr Ajinkya has a simple formula that can work for everybody. 1. Set screen time limits 2. Prioritise real-life connections, decide you will meet one person in your close circle once a week. 3. Engage mindfully, that is follow content that adds value or inspires growth, and avoid mindless scrolling. 4. Take regular breaks and practise digital detoxes by scheduling time away from devices. You can lock some apps at a set time everyday. 5. Plan an alternative activity plan that seems more attractive than screen time. 6. Practise healthy habits like keeping to a sleep routine, eating healthy, no substance use and engaging in offline hobbies. 7. Moderate exercise increases blood flow in the brain, which can improve cognitive function and memory. Complement aerobic exercises with yoga.
