You jump from one post to another and one app to another; you find yourself searching for something on social media—more funny tweets, more funny videos, more news—until time has slipped away.
This seemingly harmless habit called ‘doomscrolling’ is more deadly than you know, yet many people are embroiled in it. “Brain rot” is also one of the effects of doomscrolling, referring to watching low-quality content that ‘rots the brain’ (though it’s not a scientific term). 
The terms “doomscrolling” and “brain rot” were recognised by the Oxford English Dictionary as Words of the Year in 2020 and 2024, respectively. Doomscrolling became popular during the COVID-19 pandemic as people sought to monitor ever-increasing casualty figures.
However, six years later, experts from Harvard have identified doomscrolling as a harmful trend.
The Health Dangers of Doomscrolling and Brain Rotting
The physical repercussions of doomscrolling include nausea, headaches, muscle tension, low appetite, insufficient sleep, and increased blood pressure. (per Harvard Health)
Prolonged doomscrolling contributes to sedentary behaviour, since it makes you lie down or sit in one position for a long time, which exacerbates health issues like heart disease, type 2 diabetes, obesity, and weak bones.
Research published in Applied Research in Quality of Life in April 2023 reviewed studies involving around 1,200 adults and found a correlation between doomscrolling and deteriorated mental health and life satisfaction.
Also, an August 2024 study in Computers in Human Behaviour Reports indicated that doomscrolling can induce heightened existential anxiety.
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How Brain Rotting Makes You More Stupid
Reduced attention span
It has a detrimental effect on the brain, resulting in a reduced attention span that makes it challenging to complete tasks and carry on conversations.
Memory problems
Research published in the National Library of Science has shown that excessive usage of social media might cause memory problems since low-quality content distracts users and makes it harder to remember important information.
Weakened frontal cortex
Too much screen time might weaken the cerebral cortex, which affects memory, judgement, and problem-solving skills.
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Mental Health Repercussions of Doomscrolling
Phone addiction: Constant scrolling raises dopamine levels, which can result in behavioural addiction.
Doomscrolling worsens mental health issues by:
– Worsening depression and anxiety and triggering manic episodes or panic attacks. Depression and anxiety have risen in the last two decades, partly due to the constant access provided by smartphones to social media and news.
– Reinforcing negative thoughts and feelings through exposure to confirming information, creating a vicious cycle.
– Causing sleep problems as late-night media use overstimulates the brain and hinders quality sleep.
– Increasing stress hormone levels, such as cortisol and adrenaline, leading to heightened stress and fatigue.
How to avoid doomscrolling
1. Get a hobby
Have you ever noticed that when you are really busy, you hardly have time for your phone? Start a puzzle, learn a new skill, colour, draw, read a book, or knit; just do something engaging since you are probably doomscrolling because you are bored.
2. Take walks without your phone
Do you carry your phone along with you everywhere you go? Make a practice of leaving it behind. Trust me, you don’t need your phone while in the toilet.
3. Set Time Limits
Most phones are able to set time limits for app usage. If your phone can’t do that, give yourself some time allotted for social media and stop once you’ve exceeded your limit.
4. Curate your feed
Follow accounts that not only make you feel good about yourself but also teach and inspire you. If a particular account triggers negative emotions, block or mute them.
Remember, a phone is not an extension of your personhood, you can live without it.
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