After a hard day’s adulting, I yearn for nothing more than a mindless escape, having all dopamine cylinders misfiring long into the night. That’s not how it works, of course. However, my reptilian midbrain craves digital overstimulation and chances are, yours does too. With rising inflation, mass lay-offs, eco-anxiety and oligarchs gone wild, escape via social media seems inevitable at this point. Enter brain rot—a term which captures the alarming amount of time spent consuming low-quality content online. Nothing sums up the resignation of our age with vivid accuracy as Oxford’s Word of the Year for 2024.
In this very demure bubble where TikTok thirst traps, influencer drama and rage-bait reign, doomscrolling is as carcinogenic as the smoke break of yore. The thrills may come fast and free for this mental vacation, yet the real cost of brain rot proves to be far more insidious. Popcorn brain, scientists call it. It’s when we’re “so hooked on electronic multitasking that the slower-paced life offline holds no interest”, Dr David M Levy of the University of Washington observed. In Singapore alone, over 85 per cent of the population is actively on at least one social platform, with many spending over 33 hours on TikTok alone according to Meltwater.
Understanding brain rot
It’s positively Pavlovian: our brains are driven by reinforcement. Engaging with increasingly AI/algorithm-based online content brings about strong emotional responses that ‘hook’ our interest and attention, notes Dr Derek Zheng, senior psychologist at Adelphi Psych Medicine Clinic.
“This positive reinforcement activates the ‘reward centres’ of our brain, triggering the release of neurotransmitters such as dopamine and ‘happy hormones’ such as oxytocin, to reinforce our online behaviour,” Zheng continues.
When overstimulated by excess content, feelings of fear and anxiety are triggered in the amygdala or emotional centre of the brain—“resulting in a general feeling of increased vigilance, restlessness and/or stress”, says Zheng. The neuroplasticity of our brains enables us to be “more adaptable” in life, however, constant or prolonged amounts of online content mean our brains quickly adjust to this ‘new normal’ of excessive exposure.
For the psychology team at National University Hospital, Dr Chan Hui Minn and Terri Chen Hui Min, there is a “cognitive cost” to this barrage of short-form media. And that’s switching from one thing to another, diminishing our performance on whatever task we’re engaged in.
“The ability to sustain deep focus is like a brain muscle that we have to constantly train and develop. We tend to lose it when we are engaged in multitasking or switching from content to content on social media,” the duo remarks.
Recognising the signs of digital overload
There are many reasons why we over consume content: from escaping reality and disengaging in real life to “chasing societal definitions of success”, says Chan, a principal psychologist. The negative outcomes, however, seem almost universal. “The first signs could be when people begin to observe themselves becoming increasingly forgetful, irritable, restless and/or jumping from thought to thought or task to task endlessly on a near-daily basis despite adequate rest,” notes Zheng. It also starts to affect their quality of work. Isolation, disconnectedness with the self and the world, aggression, anxiety and compulsive behaviour are but few hallmarks Gaurang Bhatia, counsellor and specialist of trauma and addictions at Promises Healthcare, looks out for. He notes a double digit rise in cases of problematic digital media use—and with it, alcohol, gaming, gambling and sex.
Beyond just being ‘addicted’ to social media, “isolation feeds into compulsive behaviours across the board”.
Bhatia points to the overall reduction in “meaningful face-to-face interactions”, leading to a difficulty in maintaining relationships. He cites a 2025 study in the National Library of Medicine on the impact of social media algorithms in teen addiction and notes that “Instagram usage can trigger dopamine similar to use of cocaine, while TikTok’s variable reward schedule mimics slot machines”.
Breaking the habit of mindless scrolling can be tough, especially during times of burnout or decision fatigue. However, taking a step back from your devices—even just for a little while—can have a profound impact on your overall well-being and quality of life. A small change can lead to significant rewards.
Healing from brain rot and rebuilding focus
Take a meta approach
Be intentional and “focus on one thing at a time. Mindfully observe and describe what you are going to do; throw yourself fully into what you are doing,” says Chan. She also advises subscribing to longer-form content. Focus is a “foundational cognitive skill”, the base of the cognitive pyramid to which other higher-level skills are built. More focus means being more present and able to enjoy life to the fullest.
Go analogue
Search for inspiration in the real world, encourages Zheng.
Explore faith, if spiritual.
Increase your attention span and critical thinking skills with active reading, “mentally summarising what we have read, solving puzzles and playing strategy games to sharpen critical thinking skills”.
Deep dive into joy
First, lean into the activities that bring you joy and then “prune the most toxic apps that take up the most time”, advises Bhatia. This means switching off notifications and carving out chunks of time during the day when no media is accessed, such as during meals, or before and after sleep.
Rest up
“Rest is important to allow our brain to rejuvenate and recover, which supports the ability to focus better,” advises senior principal psychologist Chen, who encourages us to constantly consider what type of rest we need.
“All forms of rest (physical, mental, sensory, creative, emotional and spiritual rest) are important not just to avoid ‘brain rot’ but for our brain health in general to prevent premature neurodegeneration,” says Chan.
And nothing is more crucial for the longevity of our brain than “good, restful sleep.”
