How to Reverse Brain Rot

In an age where “PDF to brain rot” websites promise a quick escape from long reading assignments, the internet has become both a shortcut and a potential cognitive trap. These AI-powered tools summarize documents into short, TikTok-style videos—often narrated by robotic voices and accompanied by Minecraft gameplay.

Such content has become emblematic of “brain rot,” a term referring to the decline in cognitive function due to excessive technology use. The concept has gained so much traction that Oxford Press named "brain rot" the 2024 word of the year.

But is technology truly eroding mental faculties? According to Joel Salinas, M.D., a neurologist and assistant professor at NYU Grossman School of Medicine, the issue isn’t that technology “rots” the brain, but rather that it can disrupt essential cognitive systems.

“Over-reliance on digital devices for instant gratification and multitasking weakens our brain’s ability to focus, think critically, and encode long-term memories,” says Dr. Salinas.

Gloria Mark, Ph.D., a psychologist and author of Attention Span: A Groundbreaking Way to Restore Balance, Happiness, and Productivity, adds that while attention spans are declining, other factors—such as stress, boredom, and societal changes—may also play a role.

Regardless of the cause, if you find yourself struggling to focus, remember details, or engage in deep thinking, there are actionable steps you can take to reclaim your cognitive sharpness.

1. Train Your Brain with Focus Sessions

Constant digital stimulation can overload the prefrontal cortex, the brain’s control center for attention and impulse regulation. Over time, this leads to difficulty focusing and mental fatigue.

To counteract this, Dr. Salinas recommends dedicating specific time each day to deep, uninterrupted work. Think of it as a “workout” for your brain. A great way to start is by using the Pomodoro Technique:

• Work in 25-minute intervals

• Take a 5-minute break

• Gradually increase focus sessions over time

By practicing sustained attention, you can retrain your brain for longer periods of deep work.

2. Practice Mindful Technology Use

Technology itself isn’t the enemy—it’s how we engage with it that matters. Studies show a strong correlation between excessive screen time and diminished attention spans.

Some people have taken extreme measures, like switching to basic “dumbphones” or joining anti-tech movements such as the “Luddite Club.” But even small changes can make a big impact.

Try these simple habits:

• Avoid screens during meals and before bed

• Set daily screen time limits using built-in phone features

• Consume more long-form content, such as books and articles, instead of endless short videos

Short-form content delivers quick dopamine hits, making slower, deeper thinking feel less rewarding. By prioritizing long-form engagement, you can rewire your brain for more meaningful cognitive tasks.

3. Engage in Enriching Offline Activities

Reducing screen time without replacing it with meaningful activities can lead to boredom and restlessness. Instead, explore new interests that challenge your brain in positive ways.

Dr. Mark suggests exercise as one of the most powerful ways to counteract brain rot. Research shows that physical activity promotes neuroplasticity—the brain’s ability to adapt and strengthen cognitive functions.

Other brain-boosting activities include:

• Playing a musical instrument

• Journaling or creative writing

• Taking walks or practicing mindfulness

• Solving puzzles and engaging in strategic games

For even greater benefits, incorporate social interaction. “Analog activities stimulate the brain’s default mode network, which enhances problem-solving and reflective thinking,” says Dr. Salinas. Socializing also activates the brain’s reward system, reinforcing healthy habits.

The Bottom Line: Take Back Control of Your Attention

It’s easy to get caught up in the fast-paced, instant-gratification cycle of digital content. But while scrolling through bite-sized videos may feel effortless, it often comes at the expense of deeper focus and mental clarity.

By setting intentional habits, reducing distractions, and engaging in fulfilling offline activities, you can reclaim your attention span, improve memory retention, and strengthen your cognitive abilities—no brain rot required.