Brain rot antidotes: a four-week challenge

Lately, the phrase?“brain rot”?has been everywhere. With Oxford University Press declaring it the 2024 Word of the Year, it’s clear that this term speaks to a deeper fear: is modern technology causing a loss in our ability to focus, think deeply, and engage with the world in a meaningful way? Or, to put it bluntly—is our IQ in decline?

A real problem or just another moral panic?

Depending on who you ask, “brain rot” is either a real and growing problem or just the latest iteration of society’s eternal panic about new technology. I tend to lean toward the first camp based on my experience and observations. But I also try to look beyond personal impressions and seek out solid evidence before forming conclusions.

After all, I still remember my philosophy professor in high school discussing how Socrates feared that writing would atrophy people's memories and his conviction that true knowledge could only be imparted orally, not through writing. I mean, he did have a point with regard to our shrinking memories, but we can all agree the ability to write has done wonders for our civilization. So are we overreacting?

Concerns about declining intellectual abilities seem to surface with every major shift in media consumption:

• In the early 20th century, radio was feared to turn people into passive listeners.
• In the 1950s and 60s, television was blamed for shortening attention spans.
• In the 1980s and 90s, video games were accused of harming literacy and behavior.
• Today, the internet, and especially social media, seem to amplify these anxieties.

What does the research say?

Even just a quick online search will bring up studies, including from reputable institutions, suggesting that internet use may contribute to structural changes in the brain, shortening attention spans, weakening memory, distorting our cognitive processes, and affecting our emotional intelligence. And it’s not just researchers raising concerns. Former tech insiders, like ex-Google design ethicist Tristan Harris, have argued that social media?is designed to?hijack our attention, shaping behavior in ways that?reduce our ability to focus and engage deeply.

On the other hand, researchers like Professor Andrew Przybylski of Oxford University argue that these fears are overblown. Many studies fail to prove causation, and while certain platforms can be addictive, the negative effects of screen time are often?temporary and reversible. They also highlight the?benefits?of digital tools—enhancing cognitive abilities, keeping us connected, and facilitating collaboration.

My own experience

Beyond the studies and expert opinions, I can’t ignore what I’ve noticed in my own life. Over the past few years, I’ve become increasingly self-conscious about my screen time and social media use. It’s not just the total hours spent online—it’s the way I reach for my phone in moments of boredom and the creeping feeling that my ability to focus has taken a hit. I've also sat through too many events where people had a hard time tearing themselves away from their screens, including people in my own family.

I’ve also noticed that the times when I tend to get lost on my phone are early mornings and late at night—willpower is at its lowest, and it's easiest to default to doomscrolling instead of doing something intentional.

A four-week phone challenge

Over the holidays, I tested two simple rules:

• No phone for the first 30-60 minutes after waking up.
• No phone for the last hour before bed.

Nothing extreme—just a small shift to see if I notice any difference in my focus, energy, and ability to be present. I didn’t follow these rules perfectly, but on the days I did, I noticed a difference in my energy and focus.

So now, I’m officially making this my first monthly challenge: four weeks of no phone in the early morning and late evening.

Want to try it with me?

If you’ve been feeling the same way about your screen use, why not try this yourself?

Maybe you start with just 15 minutes and work your way up—whatever feels manageable. Let me know in the comments, and let's work on simple brain rot antidotes together.

Let’s keep the conversation going

If this kind of reflection resonates with you and you're interested in intentional living, I invite you to explore more on my blog, where I share weekly musings and conversations on building a healthy, happy, and intentional life. I also offer free 20-minute “mindful chats”—a safe space for you to be heard, reflect, and explore what’s on your mind. It’s also a way for me to connect with you and better understand how I can create content that has an impact.

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