The more time I spend passively scrolling through content and mindlessly refreshing my Instagram feed, the less I feel able to concentrate, or to form a conscious thought. I’m always flicking from one thing to the next. I feel tired and wired after I watch twenty TikTok videos and then proceed to forget all of them just as quickly…

Overstimulated….yet underwhelmed. There’s a certain numbness that creeps in after hours of toggling between apps, skimming and scrolling.

The term ‘brainrot’ has taken social media discourse by storm, and I wouldn’t be surprised if it becomes the top word of 2025. We’ve all heard of it, and we’re all guilty of it.

It perfectly encapsulates this phenomenon: the physical feeling of my brain shutting down…or deteriorating.

It regularly feels like a personal failing, knowing that I could be actively using this time for more “productive things” like working on an assignment, going for a walk, or chatting with friends.

But surely our digital downtime can be productive too, right?

If you’re someone like me, you probably want to get back to a place of mindful consumption to improve your attention span and release yourself from the never-ending trap that is scroll fatigue.

But this begs the question: how do we stay present, curious and engaged in an era of unprecedented information overload?

 

Get in loser, we’re going to brain rehab.

In my research, the thing that continues to crop up is the value of long-form content. This might look like:

Building a personal curriculum.

You might have seen this trend emerging on social media. The premise is to collate a list of content that inspires you and piques your interest! Making a curriculum is an easy way to visualise your consumption habits, and keep yourself accountable.

Some examples of long-form content include substack articles, podcasts, and youtube video essays.

Substack is a personal favourite of mine. You can create a personalised feed of publications, discover new writers and learn about a range of topics – from fast fashion to baking, finance to politics, all in a distraction-free platform.

 

Substack Article Recommendations

The Hyphen – Emma Gannon: Wellbeing, creativity, literature and podcast deep dives

Postcards by Elle: Monthly journal prompts, media essays, curated reading guides

Sincerely Salena: Nostalgic personal essays, food fixations, fashion, playlists

 

Podcasts are also a great way to digest information, and allow you to feel like you’re chatting with close friends.

Podcast Recommendations

The Daily Aus: Young journalists breaking down the big stories of the day for young people

Inherited – Shameless Media: Interviews that explore the Relics, Recipes, Rituals and Rules that shape who we are

The Rest is History: Historians Tom Holland and Dominic Sandbrook bring history’s biggest moments to life

 

Another key element to spending less time on things, and more time actually in them, is setting clear boundaries.

This might look like:

Time blocking

Allocating time in your day – whether that be 5/10/15 mins – to allow for dedicated and meaningful screen time. This has proven to reduce external noise and the temptation to scroll. Making room for media will make this time feel intentional (and guilt free).

Winding-down

Try to put down your phone at least half an hour before bed. Plug it in, put it on sleep mode, and say goodnight to notifications. Use this time to actively relax by reading a chapter of your book, lighting a candle, or popping on a face mask – whatever works for you!

 

This is your sign!

Ultimately, we’re not doomed to scroll into oblivion. We can make the choice to resist brain rot by reading, listening and watching – widely, deeply, and with purpose.