Experts Weigh in on ‘Brain Rot’ and Its Possible Long-Term Effects

With content becoming increasingly bite-sized and AI-generated "slop" dominating our algorithms, there's growing concern that this major shift in social media consumption is affecting our brains. However, it's not too late to take control.

Brain rot content has taken over a sizable portion of social media across nearly all platforms. The low-quality, nonsensical videos and memes are believed to slow brain function over long periods of consumption and have sparked discussions among experts about the truth behind these claims.

What Is Brain Rot?

As previously mentioned, brain rot refers to how low-quality content might slow down cognitive function. It is believed to be caused by watching specific types of content — usually nonsensical, weird, or overly stimulating.

"[Brain rot isn't] an actual medical diagnosis," said Gary Small, MD, chair of psychiatry at Hackensack University Medical Center in Hackensack, New Jersey, and author of "The Memory Bible."

"It refers to the mental or cognitive decline that seems to happen when you consume too much unchallenging or trivial content online," Dr. Small explained. Susan Lotkowski, DO, a neurologist at Inspira Medical Group Neurology Mullica Hill, agreed.

"Brain rot refers to the negative effects of overexposure to shallow, repetitive or overly stimulating online content," said Dr. Lotkowski. "These effects point to legitimate concerns about how digital consumption shapes our brain health."

Why Is There a Rising Concern about Brain Rot?

You might spend hours watching brain rot content, but instead of feeling energized or refreshed, you end up mentally drained and unable to focus. Researchers have linked this experience to dopamine — the brain's "feel-good" hormone.

Scrolling through social media can boost dopamine levels, and while it might feel good at first, overstimulation from prolonged scrolling can exhaust the brain and lead to chronic stress.

"Online platforms have algorithms designed to keep us active and engaged, causing the brain to create short bursts of dopamine with each like, share or funny video," said Dr. Lotkowski. "Over time, this form of constant stimulation can affect your cognitive health."

What Are the Effects of Consuming Brain Rot Content?

Feeling sluggish and mentally exhausted after doomscrolling online isn't the only adverse effect of brain rot. Researchers suggest there are several long-term consequences, which may include:

• A shorter attention span
• Mental fatigue
• Memory issues
• Increased anxiety or stress
• Issues with problem-solving
• Diminished critical thinking
• Social isolation

Brain rot can also affect individuals of any age. "Any of the 5 billion people on social media can get brain rot," Dr. Small said. Teenage girls are, by far, the largest demographic on social media, spending an average of three hours daily online.

"That's time taken away from other, more cognitively enriching activities," he added. "[They could be] reading, doing a hobby, or being with friends." There are numerous health activities that can sharpen and challenge the brain to be active.

"But when you just scroll through social media, your brain isn't being given a workout. It's being passive," Dr. Small noted. "It won't necessarily hurt your brain, but it won't help to strengthen it, either."

How to Avoid or Combat Brain Rot

There's no escaping social media — the world essentially revolves around it and the technology through which we consume it. Still, if you want to avoid brain rot or combat it once you notice the signs, here are a few tips:

• Be intentional with the content you consume: Take a close look at the accounts you follow or engage with online and see if any of them produce meaningful, uplifting and educational content. Keep those, and remove any that promote negativity, spread misinformation, or rely on excessive clickbait.
• Limit your screen time: Look into apps designed specifically to help you limit and manage your screen time.
• Engage in offline activities: Spend time with friends, exercise, visit a park, read a book, or simply people-watch — anything that takes your attention away from your screen.
• Prioritize sleep: Scrolling on your phone, particularly before bed, can disrupt your sleep patterns and lead to mental fatigue. Create a bedtime routine that limits screen time before sleep to help your brain recover and recharge.

Although brain rot is not a medical diagnosis and remains a popular internet buzzword, its effects are real and worth addressing early. By taking control of your online habits, you can build a healthier, more balanced, and more productive relationship with technology.