“Brainrot” vs. Brain Rot: 10 tips for beating the effects of excessive screen time
“Brainrot” – it’s all the rave. We’ve all seen the videos of teenagers filming their parents reading famous “brainrot” terms, laughing at their confusion. Funny memes from social media and sounds from TikTok saturate our eyes, ears, and minds, offering us a variety of phrases that make no sense, but quickly find their way into our vocabulary. It’s as if all of Gen Z is in on a big inside joke that’s spreading like wildfire.
As someone at the ripe age of 23, I am on the older end of Gen Z. This means that “brainrot” words have officially made me feel old (What is 67? What is a skibidi? I’m fully aware I’m being cringey right now. Someone please help).
However, what I am familiar with is something a little different – something a little less humorous and a little more concerning. I’m talking about literal brain rot. Not “haha funny brainrot,” but true damaging effects that excessive social media and screen usage has on our minds.
In a media-driven world, there’s no avoiding the effects of social media…and it’s not all bad! I mean, I literally created this business because of the benefits social media can have. Uniting communities, bringing awareness to important topics, giving people a platform to showcase their business or talent or passion or WHATEVER – these are all positives of living in a predominately digital-focused era.
But – at what point is too much too much? As someone who has fully submersed herself in the world of digital media as a career, I learned very quickly that it’s hard to drown out the noise. My brain is still very much “on” long after the screens have been turned off. My head is filled with sounds and songs and “brainrot” phrases and ideas of the next trend I need to jump on.
To top it all off, while my brain is overstimulated, the rest of me feels…drained. My mind isn’t sharp. My eyes are foggy. I can’t focus. I feel sluggish. Yet, how am I tempted to remedy it? Most days, I want to go right back to the screen, scrolling myself into oblivion for no purpose other than to “relax.” That, my friends, is true brain rot.
So, how do we combat it? How do we keep our minds sharp in the midst of all the noise? Over the past few weeks, I’ve started implementing a few new things to my daily routine – both before and after I turn on the screens – that have truly made a difference.
Here are 10 ways that you can beat both “brainrot” and brain rot.
1. Lock. Your. Apps.
We’re all victims of being sucked into doomscrolling on social media. We sit down to check one thing, and all of a sudden, it’s been an hour and a half and we’re on part 27 of “why I kicked my maid of honor out of my wedding.” Let’s just admit it – it’s addictive. A solution? Locking your apps.
The easiest way to do this is by creating screen time restrictions through your phone’s settings. You can set a maximum amount of time each day on each app. Once you’ve reached your max, your phone will notify you, forcing you to enter a password to continue. If your self control is strong, this is a great method for you!
However, if you’re like me, and you are your own enemy when it comes to decreasing your screen time, try downloading an app that blocks the usage of certain apps. Currently, I use the free version of the Freedom app. Through this app, I can create block sessions throughout my day where the apps of my choosing are blocked for the time period of my choosing. I will usually block Instagram, Facebook, and TikTok for an hour or two each evening — right after I finish my work for the day. With no way to get into your blocked apps except overriding the session, the Freedom app is a great option if you need a little extra accountability.
If you are willing to pay for an app or product to help you restrict your screen time, try options such as the Bible Mode app or Brick. Click on the name to read more about them!
2. Turn on grayscale mode
The first time I heard about grayscale, I had no idea what it was. However, after researching and implementing this setting, I now swear by it. Grayscale mode simply reduces the color saturation on your phone screen, making your phone less addictive and less overstimulating. It’s easier on your eyes – keeping your vision sharp – and makes it easier to put the phone down when you need to. Here are instructions for turning on grayscale mode:
iPhone:
Settings -> Accessibility -> Display & Text Size -> Color Filters -> Toggle it on -> Select Grayscale -> Set intensity
Android:
Settings -> Digital Wellbeing & Parental Controls -> Bedtime Mode -> Turn on Bedtime Mode -> Screen Options -> Turn on Grayscale
3. Challenge your brain
Find a non-screen hobby that forces you to use your brain. I want to re-emphasize – a NON-SCREEN hobby (so unfortunately, Wordle does not count). Do a puzzle. Handwrite a journal entry. Read a PHYSICAL book. Cook a recipe from memory with no TV playing in the background. Try a crossword. Play a board game. If you’re struggling to find something, think back to your pre-screens elementary school era. If teachers can keep 24 seven-year-olds busy for eight hours every day with minimal screens, then you can keep your full-grown self busy for an evening without them as well (Clocked you hard, didn’t I? Me too).
4. Take a shower – even if you don’t need to
Okay, I know this one is random, but hear me out. For YEARS, showers have been my remedy for everything. Headache? Shower. Cramps? Shower. Fever? Shower. Woke up early today and am exhausted? Shower. Stared at a screen all day and I feel foggy and sluggish and out of it? Shower. I swear, my shower water has more healing properties than Rapunzel’s magic hair. Even if I’ve already showered that day, or I don’t need to wash my hair, or I am 100% perfectly clean, something about the warm water and the 20 minute break from reality is enough to reset my mind and body. Turn on your favorite playlist and perform, act out all of those arguments you have in your head, or – GASP – just be alone with your thoughts (I know it’s scary, but you can do it).
5. Converse with others
Simply talking to other people is an absolutely amazing way to get your brain working. Have intentional, real, challenging conversations with friends and family that force you to think quickly and outside the box. Try telling your spouse about your day in as much detail as possible (No more of this “it was fine” crap). Call your mom, ask her how her day was, and truly listen. Get coffee with a friend and debate all of life’s burning questions and topics. Force your brain to get out of its personal bubble, and fall in love with discussing and learning again.
6. Move your body
Our brain literally LIVES on blood flow. Our blood provides our brain with the nutrients and oxygen it needs to function and regulate properly. Excessive screen time can lead to a variety of factors that negatively affect blood flow to the brain, such as disrupted sleep, poor posture, increased stress, and strain on our eyes and mind.
Lucky for you, you can avoid this by moving your body! Exercise does not need to be complicated or overly strenuous to be effective – even the simplest movements increase circulation and pump blood to your brain. Whether it’s yoga, walking, stretching, lifting, running, pilates, crossfit, etc. – it all benefits both your mind AND body.
Be sure to avoid screens while working out. I have often found myself scrolling on my phone while on a walk, checking social media or texts in between sets when lifting, or watching a show while on the elliptical. Instead, try putting your phone on “Do Not Disturb” and turn on some uplifting music, an audiobook, a podcast, or – you guessed it – just be alone with your thoughts (I BELIEVE IN YOU!).
7. Get outside (especially in the morning)
We all know vitamin D is good for us – but why? Vitamin D is absolutely amazing for our brain cells, protecting neurons in our brain and improving or maintaining cognitive function. Vitamin D levels are linked to serotonin and dopamine production, meaning that low levels can have negative impacts on our mood, memory, and focus.
Morning sunshine is especially beneficial to our brains. When you go outside in the morning, it sends a signal to your brain and body that it is daytime – this helps your body fall into its natural circadian rhythm, aligning your brain and body. This is essential for regulating sleep cycles, hormones, mood, focus, mental health, energy levels, etc. Let’s start feeling ALIVE in the mornings!
8. Fuel your body
It’s not surprising – fueled body = fueled mind. Personally, when I spend a day eating only junk and pumping my body full of caffeine, I tend to crash (both mentally and physically) by the afternoon. Trust me – it’s impossible to be productive when you have a raging headache, diabolical stomach cramps, and you’ve drank so much caffeine that you’ve become immune (I’VE TRIED!).
Eat three whole, nutritious meals a day (STOP SKIPPING BREAKFAST AND LUNCH) and drink as much water as you can. But – and I cannot emphasize this enough – do not deprive yourself of a sweet treat when you want it. Because what is life without the small joys?
9. Clean your space
You know that pile of laundry that’s been sitting in your room for 6 days? Fold it and put it away. The dishes you see in the sink every time you go into your kitchen? Wash them. The blankets you left strewn across your living room because you sat on the couch until midnight catching up on The Summer I Turned Pretty? Put them back where they came from.
I get it – I really struggle to find the time to clean my house throughout the week. But time and time again, when my house is cluttered, it feels like my brain is too. Having a clean house helps me feel less overstimulated throughout my day, especially when I work from home. Throw some headphones in, set a timer, and clean until the timer is up (or, if you’re feeling ambitious, until your space is truly clean).
10. Rest in and spend time with Jesus
My tried and true. The most fool-proof way to keeping your mind sane, sharp, and fulfilled.
Lately, I’ve been waking up between 5:30 and 6:00 AM (If you know me, you know how out of character this is LOL). One of my reasons for this is to make sure I get my Jesus time in each day. The days where I truly prioritize my Bible study time are the days where I feel the most at-peace heading into the chaos. It grounds me and fills me up, giving me the ability to pour into others (BTW, you do not need to wake up at 5:30 to spend quality time with Jesus — this is just what works best for me. You do what works best for you!).
Along with this, I have been learning the importance of a Sabbath day. We can debate left, right, and sideways on when, where, and how the Sabbath day should be observed, but no matter what, the goal is the same – rest in the Lord’s presence. I try my absolute best to not work on the weekends. Saturdays are for fun and friends, Sundays are for faith and family. While there are times I have to pop into my email or make a quick post for a client, I structure my work days to where my work for the upcoming week is completed by the Friday before. That way, I can use the weekend to rest and reset, spending time with the Lord and the people He has given me.
In a culture where “brainrot” has led to brain rot, it’s difficult to not get sucked into it all – but, it’s not impossible. With a little bit of discipline, determination, and faith, you can sharpen your mind and help your brain thrive. We’re in this together – I believe in you!
