In today’s digital age, social media has become an integral part of our daily lives. While it offers numerous benefits, including connectivity and access to information, it can also lead to significant mental health challenges. One emerging term that encapsulates these challenges is the phenomenon known as “brainrot”.
“Brainrot” refers to the mental exhaustion that arises from excessive engagement with social media, particularly platforms like TikTok, where users often find themselves “chronically online”. This state is characterised by consuming vast amounts of mindless content that fails to stimulate cognitive growth. Instead of fostering creativity or critical thinking, this constant barrage of information leads to cognitive overload, reduced attention spans, and emotional fatigue (Newport Institute, 2024).
Impact on Mental Health
Cognitive Overload: Constant notifications and updates can lead to an inability to process information effectively (Firth et al., 2019)
Reduced Attention Span: The fast-paced nature of social media encourages quick consumption of content, which can hinder deep thinking (Firth et al., 2019)
Emotional Distress: Comparing oneself to others on social media can lead to feelings of inadequacy and anxiety (Satici et al., 2022; Newport Institute, 2024)
Sleep Disruption: Excessive screen time, especially before bed, can interfere with sleep quality (Satici et al., 2022)
Research has found that limiting screen time can be helpful to combat brainrot and improve overall well-being (Brown & Kuss, 2020). While the online content may be fun and engaging, could we strike a balance and switch to some offline activities too?
Take Regular Breaks: Every 20 minutes, take a 20-second break to look at something in the distance. This helps reduce eye strain and mental fatigue caused by prolonged screen time.
Track Your Usage: Use built-in smartphone features or apps to monitor how much time you spend on screens.
Set Time Limits: Establish daily limits for social media use; apps like Apple’s Screen Time or Google’s Digital Wellbeing can help enforce these limits.
Follow Helpful Content: Be selective about the content you consume. Choose educational or enriching materials instead of mindless scrolling.
Turn Off Notifications: Disable non-essential notifications to reduce distractions.
Establish Phone-Free Zones and Times: Designate areas in your home, such as the dining room, as phone-free zones, and set specific times to put devices away, like during meals.
Engage in Offline Activities: Pursue hobbies that don’t involve screens – reading books, exercising, or spending time in nature can provide fulfilling alternatives. Engaging in hands-on activities like drawing, painting, or writing can stimulate the mind and provide a satisfying break from screens.
Reduce Bedtime Phone Usage: Establish a routine to put your phone away at least two hours before bedtime to improve sleep quality and reduce screen-related stress.
By being mindful of our online habits and taking proactive steps like limiting screen time, we can cultivate a healthier relationship with technology; one that supports rather than undermines our mental health.
To meet with a professional psychologist or counsellor, call The Other Clinic at 8809 0659 or email us hello@theotherclinic.sg.
References:
Brown, L., & Kuss, D. J. (2020). Fear of Missing Out, Mental Wellbeing, and Social Connectedness: A Seven-Day Social Media Abstinence Trial. International Journal of Environmental Research and Public Health, 17(12), 4566. https://doi.org/10.3390/ijerph17124566
Firth, J., Torous, J., Stubbs, B., Firth, J., Steiner, G., Smith, L., Alvarez-Jimenez, M., Gleeson, J., Vancampfort, D., Armitage, C., & Sarris, J. (2019). The “online brain”: how the Internet may be changing our cognition. World Psychiatry, 18(2), 119–129. https://doi.org/10.1002/wps.20617
Gleeson, J., Vancampfort, D., Armitage, C., & Sarris, J. (2019). The “online brain”: how the Internet may be changing our cognition. World Psychiatry, 18(2), 119–129. https://doi.org/10.1002/wps.20617
Newport Institute. (2024). Brain Rot: The Impact on Young Adult Mental Health. Newport Institute. Retrieved from: https://www.newportinstitute.com/resources/co-occurring-disorders/brain-rot/
Satici, S. A., Gocet Tekin, E., Deniz, M. E., & Satici, B. (2022). Doomscrolling Scale: its Association with Personality Traits, Psychological Distress, Social Media Use, and Wellbeing. Applied Research in Quality of Life, 18(2). https://doi.org/10.1007/s11482-022-10110-7