Brain Rot
Why Your Brain Feels Like 'Brain Rot' and What to Do About It…
Ever felt like your brain is just… mush? You scroll on your phone for hours, watch endless short videos, and feel a constant hum of mental fatigue, yet you can’t seem to turn off or focus on anything that truly matters. You might even use the term “brain rot” with your friends, but deep down, you know it’s a real and deeply unsettling feeling.
This feeling of a "rotting brain" is a cultural phenomenon that many Gen Z and Millennials are experiencing, and it's more than just a passing fad. It’s a symptom of a nervous system that is on constant high alert—overstimulated by the digital world and starved for genuine connection and rest.
So, what’s really going on inside your brain, and what can you do about it?
The Root of the Rot: Overstimulation and Disconnection
Our brains are not built to process an endless stream of digital content. The constant notifications, the pressure of social media, and the rapid-fire information from the "gig economy" all contribute to a state of chronic stress. This can manifest as:
Difficulty focusing on a single task, book, or conversation.
A sense of loneliness despite being constantly “connected” online.
Emotional numbness or a feeling of detachment from your own life.
Brain fog or forgetfulness: losing your train of thought mid-sentence.
Restlessness — feeling like you should always be doing something, even when you’re exhausted.
Trouble relaxing or falling asleep because your mind won’t stop racing.
Irritability or snapping at people you care about over small things.
Feeling overstimulated by noise, crowds, or even your phone’s vibration.
A constant low-level dread that you can’t quite explain.
Your Path from "Brain Rot" to Radical Stability
The good news is that you can actively work to reverse this feeling. It’s not about fighting your brain, but rather tending to it.
Take screen breaks. Even a few hours without your phone can reset your brain.
Move your body. Stretch, dance in your kitchen, or go for a walk. Movement calms your system.
Breathe slow. Inhale, exhale. Repeat. Your body needs proof it’s safe.
Touch grass (literally). Nature is medicine — let sunlight and fresh air do their thing.
Do something fun offline. Paint, cook, play with your pet, or read for joy.
Rest on purpose. Nap, daydream, or just lay down without guilt.
Reach for real people. Call a friend, hug someone you trust, or sit with people who get you.
Protect your brain space. Turn off notifications or delete one app that drains you.
What’s Happening in Your Brain (The Science Made Simple)
When your brain feels like “rot,” it’s not because you’re lazy. It’s because your brain is tired and overloaded. Here’s the simple version:
Too many dopamine hits. Every scroll, like, and notification gives your brain a tiny “feel good” buzz. But too many buzzes back-to-back make it harder to focus or enjoy anything real.
Your stress alarm won’t turn off. The part of your brain that’s supposed to keep you safe (your amygdala) stays on high alert. So even when nothing’s wrong, you feel restless, anxious, or checked out.
Your focus button is worn out. The prefrontal cortex, the part that helps you plan and pay attention, gets drained. That’s why you lose track of conversations, can’t finish tasks, or forget what you were doing.
Your body thinks it’s in danger. Fast heart, tight chest, racing thoughts. It’s your nervous system stuck in “on mode,” even when you’re just sitting on the couch.
Ready to Find Your Way Back?
This feeling of being stuck or overwhelmed doesn't have to define your life. If you're tired of running on empty and ready to move from survival mode to a place of genuine peace, therapy can help. A compassionate, trauma-informed approach can provide the tools to understand why you feel this way and the support to make a lasting change. You don't have to navigate this alone.
Written by: Dr. Keshani Perera, Licensed Clinical Psychologist
