Is Scrolling Giving You Brain Rot?

March 17, 2026

A group of young people using smartphones while sitting on urban steps

Many people can recognize the foggy, anxious feeling you get after skimming your Instagram feed, watching too many reels on TikTok or the latest news headlines. It’s called “brain rot.”

“Brain rot is not a medical condition,” says Kirolos Boulos, PsyD, a licensed psychologist and clinical neuropsychologist at University Hospitals. “But the term captures both the addictive nature of shallow digital media, and the perceived psychological and cognitive effects of overconsuming it.”

What Is Brain Rot?

Today, brain rot is most commonly associated with technology use. The term captures how it feels to consume content that’s like junk food for your brain. “When you’re constantly scanning, shifting and reacting, rather than consolidating information or deeply processing it, your brain can go into a state of cognitive overstimulation and mental fatigue,” says Dr. Boulos.

People experiencing brain rot often report symptoms like:

Brain fog
Mental overwhelm and fatigue
Difficulty focusing
Shorter attention span
Memory problems
Reduced impulse control
Sleep disruptions

What’s Happening in the Brain?

A recent study about the causes and effects of brain rot suggests that it makes people feel bad about themselves, as well as emotionally disconnected and mentally overloaded. It also has a negative impact on executive functioning and mental health.

A small but growing body of research suggests that dopamine (the “feel-good” hormone that supports feelings of reward and motivation) may be involved. “When the brain repeatedly receives these tiny rewards, habits begin to form,” says Dr. Boulos. “Each swipe becomes a signal that something new and exciting might be waiting, which trains the brain to keep checking for the next ‘hit.’”

Watching longer videos or reading a full-length article or book requires focus and patience, so it doesn’t feel as exciting, he explains. “The quick ‘reward cycle’ of short-form content keeps the brain chasing the next burst, and it reinforces the habit each time.”

Overuse of social, video and gaming platforms is what tech companies rely on. They design apps, social media feeds, short video content and games in ways that entice kids and adults to use them as often – and stay on the platform as long – as possible.

“The more you react to certain content, the more you see that content on your feed,” says Dr. Boulos. “They leverage principles of behavioral psychology and neuroscience to create personalized reward systems for each person using the platform.”

The content on these platforms appeals to people on different levels. For some, it can even be hard to put their device down and stop viewing the content.

Here’s why:

Every “like” and comment rewards you and gives you social validation, which boosts dopamine levels.
The content can be unpredictable at times, which feels exciting.
The content requires very little effort to access.
Interacting with it provides instant gratification.
Continuous scrolling means there is no end prompting you to take a break from the content you’re being served.

“Scrolling through social media can raise your dopamine levels and make you feel good, but too much stimulation can exhaust your brain,” says Dr. Boulos. “Without any ‘stop’ cues embedded, it’s easy to lose track of how much time you’ve spent scrolling.”

How AI Affects Attention and Memory

Overuse of artificial intelligence-driven tools (like AI chatbots) may also contribute to brain rot. While AI tools aren’t likely to make you less intelligent, they give you fewer opportunities to strengthen your memory and your planning and decision-making skills, says Dr. Boulos. Research suggests that when you rely on AI or your phone and other devices to remember information for you, you’re less likely to remember it yourself.

Relying too much on AI can make certain things harder, like solving problems, remembering and recalling information and thinking critically. “AI works best as a feedback tool or to help brainstorm ideas, not as a replacement for thinking,” says Dr. Boulos. “It may seem more efficient to rely on AI for everyday tasks, but it can also cause you to stop thinking more for yourself.”

Brain Rot and Mental Health

The recent increase in short-form videos on media platforms means people can consume content even more quickly. “We can watch more highlight reels and gather more information from them, which may lead to higher anxiety, stress and sleep disruption,” says Dr. Boulos. If you’re prone to anxiety, the relationship with social media content can be bidirectional. “Anxious feelings may cause you to scroll more, but scrolling may also worsen anxiety,” he says.

More studies are needed to better understand brain rot, the mechanisms driving it and how long it may last. “As of now, there is no strong evidence that brain rot causes permanent cognitive decline or has lasting effects,” says Dr. Boulos. But early research suggests that heavy viewing of short videos is connected to higher rates of stress, loneliness, depression and anxiety. Interacting with social media can also expose you to increased social comparisons and threat-related content that can affect mental health.

Anyone can get brain rot, but certain groups are at greater risk. “Children, teens, young adults and certain others may be more susceptible to brain rot because of developmental, psychological and social factors,” says Dr. Boulos. “For example, those with ADHD or other mental health concerns are more vulnerable.”

5 Ways to Prevent Brain Rot

Technology is going to continue to be a part of everyday life, but that doesn’t mean you’re destined to get brain rot. There are steps you can take to protect yourself and your kids. “When you change your behaviors, cognitive patterns can improve,” says Dr. Boulos. Here, he shares five strategies for avoiding – or bouncing back from – brain rot.

1. Control your digital environment.

Disable autoplay and nonessential notifications.
Use the grey scale mode.
If you think certain apps or games are contributing to brain rot, remove them from the phone or other device.

2. Manage your time.

Set designated periods of time for using devices, apps, games or platforms that may contribute to brain rot.
Add app timers and limits.
Set social media curfews.
Stop using social media 30 minutes to 1 hour before bed.

3. Change the media consumed.

Replace some short videos with long-form videos, articles and books.
If you’re into gaming, play games that support cognitive health.
Choose content that you can actively engage with rather than content that calls for passive engagement.
Help family members use digital devices in ways that build creativity and connections with family and friends.

4. Work on rebuilding your focus, attention and memory.

Practice 10 to 20 minutes of single-tasking daily.
Gradually increase the amount of time you’re single-tasking each day.
Practice recalling details from what you read without looking them up.
If you’re using AI, use it as a feedback tool or to help brainstorm ideas, not as a substitute for thinking.

5. Pay attention to mood and energy.

Make sure you’re getting enough good quality sleep.
Incorporate physical activity into your day.
Switch off your devices and go outside to get fresh air and sunshine.
Encourage your family to take advantage of non-digital activities like sports, art, drama, music, nature walks and fun hobbies.

“By implementing these stopgaps,” says Dr. Boulos, “you’re relying less on willpower – which, at times, is less effective at controlling your behavior – and more on external cues to remind you to stop scrolling.”