The Real Reason You’re Drained & Scatter-brained
“Dr. Dan, hello there. Can you please help me figure out why I feel so drained and overwhelmed and like I can’t focus, even when I haven’t done much?”
– Alfonso T. (Getafe, Spain)
If you’ve been feeling mentally foggy, disengaged, or find yourself struggling to complete mental tasks, you’re not alone. Let me share something that explains what so many of us have been experiencing.
This post is the first in a four-part series designed to help you understand and combat the effects of what many now refer to as “brain rot.” Together, these posts will guide you to:
- Identify its signs and severity in your brain (assessment below), as well as its causes and practical ways to prevent and reverse it by reducing screen use [this post].
- Focus your screen time on activities that enhance your well-being [Part 2].
- Build healthier screen habits to protect your mental and physical health [Part 3].
- Address and repair specific symptoms you may already be experiencing [Part 4].
Edits: clarified that brain rot can be associated with physical brain atrophy and added two additional “symptoms.”
What Is Brain Rot?
As is tradition, Oxford University Press recently revealed their chosen “Word of the Year,” a newly popular word or phrase intended to encapsulate the events, cultural trends, and zeitgeist for the year, arguably summing up the whole of the recent human experience.
And their word for 2024?
Brain rot.
Meaning, “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.”
Essentially, it’s the ever-worsening shrinkage of our minds, our attention spans, our motivation, our happiness, our relationships, and our souls. People might call it many things, like popcorn brain, digital dementia, digital burnout, brain fog, or screen fatigue, but they’re all talking about the same overall phenomenon.
It’s evident in those moments when you realize you’ve been scrolling social media for hours, watched show after show even though you’re exhausted, or feel like you have to summon all your willpower to do something small like write an email…and then you need a break! Using the metaphor of your brain as a muscle, it’s like that feeling of weakness and flaccidity that you feel in your body when you haven’t worked out for months. It’s often painfully obvious when you feel frustrated or disappointed in yourself for not being able to mentally handle things: “I can’t remember.” “I got distracted.” “I should have gone to bed hours ago.” “My mind is so disorganized.” “I’m so overwhelmed.” “I’m so stupid.”
Please note that brain rot is a metaphor; it does not mean your brain is literally rotting – though reduced mental function can indeed be associated with physical brain atrophy. Also, as of yet, brain rot is not a clinically recognized syndrome; however, many of what I will unofficially call its “symptoms” are indeed clinically recognized problems.
For example, research shows that constant busyness and overstimulation, often fueled by our devices, can permanently impair our ability to think clearly and creatively. Neuroscientist Daniel Levitin, in his book The Organized Mind, explains that to protect our brains, we must balance periods of focus with intentional idleness — such as meditating, daydreaming, or simply staring off into space. In today’s fast-paced world, this essential reset is often neglected, leaving us stuck in cycles of mental noise and reduced productivity.
Yet, despite all the stimulation, our actual cognitive abilities seem to be atrophying as we spend ever more time passively consuming content (generally dumbed-down), and as we rely on technology to perform almost every conceivable task, instead of managing it with our brains. Just like not exercising for years has terrible consequences, so too does not exercising your brain.
Clearly, as with any form of entertainment and recreation, at some point screen use stops being harmless fun and starts becoming harmful. But unlike most other recreational activities, I believe that every single one of us has already passed that point.
Based on what neuroscience reveals is natural and healthy for our brains, I fear that each of us is mentally overstimulated, yet under-challenged.
How Much Is Brain Rot Affecting You? Take This Quick Assessment
I can almost guarantee that you’ve experienced some of the “symptoms” of brain rot. I certainly have! I have no doubt that you’ve noticed these destructive patterns in loved ones, or in society at large. Parents, you may feel pained or befuddled to see them in your children. As a parent myself, there are no words to express what I feel when I see kids mentally crushed and enslaved by shows and devices.
Instructions:
Below are 15 primary “symptoms” of brain rot. For each group, check the box if you resonate with the detailed points listed. This will reveal your current degree of cognitive strain and help you identify overarching areas where you might be struggling.
Short attention span or poor working memory
- Losing track of tasks or conversations frequently.
- Difficulty focusing on one thing for long periods.
- A desire to not finish this article because it seems too long (it’s equivalent to only 8 or so pages of a standard book).
Digital distraction
- Frequently checking devices even without notifications.
- Often interrupted by devices.
- Feeling overly dependent on technology for simple needs.
Reliance on instant gratification (i.e., dopamine burnout)
- Struggling to delay rewards.
- Difficulty staying motivated without immediate results.
- Finding simple pleasures unrewarding or dull.
Overstimulation
- Feeling overwhelmed by constant information.
- Experiencing mental “noise.”
- Becoming easily mentally exhausted by sensory input.
Mental & emotional fatigue
- Facing decision paralysis frequently.
- Feeling persistently tired regardless of activity level.
- Finding even simple tasks overwhelming.
Poor clarity
- Not sure what you want, or what to do.
- Trouble prioritizing effectively.
- Rarely taking time to pause and reflect, plan, or simply be still.
Poor self-discipline
- Feeling like you’re “lazy” or unmotivated.
- Difficulty sticking to habits, intentions, or plans.
- Struggling with maintaining clear personal boundaries.
Escapism
- Avoiding feelings and emotions by zoning out with technology.
- Avoiding problems instead of actively solving them.
- Using digital distractions to procrastinate unpleasant or challenging tasks.
Decline of mental skills
- Feeling less sharp in critical thinking or decision-making skills.
- Finding problem-solving more difficult.
- Noticing weaknesses in creativity, humor, memory recall, etc.
Mental apathy & rigidity
- Feeling hopeless, numb, or overwhelmed by societal problems.
- Passively consuming, rarely questioning or critically evaluating information.
- Becoming trapped in echo chambers, struggling to validate or even consider different perspectives.
Disengagement & lack of presence
- Struggling to stay mindful and feel present in daily activities.
- Feeling disconnected during social interactions.
- Low empathy or observational skills.
Social isolation
- Feeling lonely despite online interactions.
- Weak real-world relationships or social skills.
- Low confidence or self-esteem.
Mental health challenges
- Persistent stress, worry, or anxiety; chronic fight-or-flight activation.
- Depression or other mental health issues.
- Alzheimer’s or other dementias.
Physical problems
- Frequent eye strain.
- Poor posture or joint issues.
- Disrupted sleep, diet, or hydration.
Physical stagnation & sedentary lifestyle
- Rarely getting sunlight, fresh air, or time in nature.
- Moving very little, leading to sluggishness, stiffness, weakness, or low energy.
- Feeling mentally foggy, restless, or unmotivated after long periods indoors.
Scoring:
- Count the number of checked boxes:
- 1-3: Potential early signs of mental degradation, especially if you have no known clinical brain disorders.
- 4-9: Significant mental degradation and impact on daily life.
- 10-15: Severe mental degradation and impact that needs immediate attention.
💡 Quick Win: Just becoming aware of these patterns is your first step toward positive change.
Your Brain Will Grow Stronger, If You So Choose
For me, experiencing any one of those symptoms hurts. It hurts my self-esteem. My pride. My confidence. And my happiness with who I am.
But here’s the good news: just like getting back into physical exercise, reclaiming your mental strength is possible. I know because I’ve done it. While I still have moments of weakness, I’ve largely broken free from the technology trap and rediscovered what it feels like to be mentally strong and present in my own life.
“Brain rot” as a phrase and as a phenomenon is not new. What is new is that society is finally waking up to its devastating effects, and slowly but surely, people are deciding they’ve had enough. One by one, people are facing the sobering truth of their lives and choosing to do something different, to prevent and even reverse whatever brain rot they’ve already experienced. And just like starting to physically exercise again, when they start to exercise their brain more, they remember how amazing it feels – both in the moment and as you notice yourself growing stronger and stronger!
Will you choose to be one of those people?
If so, you’re in the right place.
Your Action Plan: Three Keys to Mental Strength
There are 3 keys to preventing and reversing brain rot, generally:
- The WHEN: Spend less time on screens.
- The WHAT: Focus your screen time on activities that improve your well-being (Part 2 of this series).
- The HOW: Adopt healthier screen habits for your body and mind (Part 3 of this series).
(In addition, you may wish to take steps to fix specific existing “symptoms,” which will be Part 4 of this series.)
At some point, you have to draw a line and say:
“I’m going to use technology in healthy, happy ways – or not at all!”
So let’s dive into the proven tactics that I and my brain-coaching clients use to make screen time more healthy and happy, or, whenever possible, to skip it completely.
The WHEN: Spend Less Time on Screens
The simplest and most effective way to prevent and even reverse brain rot is to simply use screens less. Every moment away from screens is progress towards reclaiming your mind, your time, and your energy as you escape the grip of constant notifications and endless scrolling and allow your brain to rest, recover, connect with the real world, and grow.
It might feel uncomfortable at first because your brain is so used to the “high” of mindless screen use and constant dopamine release. But the more time you spend away, the more your brain can rediscover how good that freedom feels as your systems return to their natural baseline and become more regulated.
Here are some practical ways to cut down:
- Practice screen-free Recharge breaks. Instead of screens, fill idle moments and break times with meaningful offline activities to break the habit of automatically reaching for your digital devices. Use any of these 60+ screen-free methods to actually Recharge your brain, rather than pointlessly (or harmfully) “vegging” by continuing to stimulate your brain with technology. When you’re eating, mindfully savor the food instead of focusing on a device. Sleep, exercise, nature time, and mindfulness/meditation practices are especially effective offline activities, because besides helping you avoid screens, they also directly reverse almost every single “symptom” of brain rot!
Check out our “60+ Screen-free Ways to Deeply Recharge Your Brain.”
- Embrace boredom. Train yourself to sit with discomfort during idle moments instead of reflexively reaching for your phone. Over time, this builds mindfulness, emotional resilience, creativity, and problem-solving.
- Use grayscale mode. Make your phone less visually stimulating by turning everything monochrome. Most devices offer this as a built-in setting. This subtle change significantly reduces its allure to your brain.
- Try a 24-hour or 1-week dopamine detox as an experiment. Intentional “fasts” from digital stimulation reset your brain’s reward system and reduce dependence on quick gratification. When I tried this, avoiding recreational screen use for a week, I was amazed at the beauty, fun, connection, and deep recharge I had been missing. Since then, I’ve replaced most of my mindless screen time with healthier, more joyful activities.
- Use an app blocker and screen controls. Don’t try to rely on willpower – you might win sometimes, but you’ll often lose. Force yourself to stop easily by limiting your time on devices and apps with tools that enforce strict access limits that you can’t easily circumvent.
- If you can break through them too easily, but genuinely need access sometimes, have a loved one set the passcode, or frequently change it yourself (noting it somewhere inconvenient every time), so that you don’t know it but it’s accessible if absolutely needed.
- Use the “rubberband trick.” Place a rubber band around your phone as a physical reminder to use it mindfully and to discourage scrolling motion.
- Create physical distance. Keep your phone out of reach. Charge it in another room, leave it in a far-away drawer while you work, or even use a phone lock box with a timer to make it impossible to reach.
See the New York Times’ great article comparing these various lock boxes and other methods to avoid your phone.
- Set tech-free zones. Establish screen-free spaces and/or times in your home or workplace (e.g., bedrooms, bathrooms, or dining areas; or dinner time or playtime) to foster presence and human connection.
💡 Quick Win: Pick just ONE screen-free zone in your home to implement today.
Common Obstacles and How to Overcome Them
- “I need my phone for work!”
- Solution: Use app blockers during designated periods.
- Create separate work and personal profiles on your devices.
- Set specific work hours for email and messaging.
- “I use screens to relax – what else can I do?”
- Solution: Check out the 60+ Screen-free Ways to Deeply Recharge Your Brain.
- Build a “relaxation menu” of non-screen activities.
- Start with just 15 minutes of screen-free relaxation time.
- “I’ll miss important messages!”
- Solution: Set up VIP notifications for truly urgent contacts.
- Communicate your new boundaries to friends and family.
- Define what constitutes a genuine emergency.
Start Here: Your First Steps
- Establish ONE screen-free zone in your home.
- Commit to take ONE other action to reduce your screen time.
Remember: You don’t have to change many things at once. Start small, celebrate your wins, and build from there.
If you’re on holiday, now is the perfect time to experiment with one or more of these methods for yourself. You can go on ignoring your loved ones, nature, your hobbies, and your goals, or you can choose to make a change for the better, right now.
It can be small, just a baby step is great! Every little change gives you a chance to experience the positive effects, which motivate your brain to do more, and more. It feels so liberating!
Change might not be easy, but is it harder than continuing along the path you’re on?
I believe you’re capable of more than you know. May you choose to fight the rot and end every day feeling a little more focused, energized, and mentally strong.
Till next time,
~Dan
Dr. Dan Lathen
Founder – Cortex Evolution
Doctorate in Neuroscience
Brain Coach & Certified Learning & Memory Coach
Learn how cognitive performance coaching with Dr. Dan makes it easy to reclaim your mental freedom.
