​From constantly scrolling through TikTok or Instagram Reels, to falling asleep to a longform YouTube video, to waking up and reaching for your phone first thing in the morning, many people have become trapped in a cycle of doomscrolling. Younger people, especially, seem to be vulnerable to this; according to a 2025 study from the National Library of Medicine, college students spend an average of seven hours a day using mobile devices solely for entertainment purposes, excluding academic time. And that’s probably why you’ve been hearing more and more about young people suffering from “brain rot.”
Initially, the term “brain rot” was coined by Henry David Thoreau in his 1854 book, Walden, to criticize society’s oversimplification of complex ideas. But in the modern online world, it’s used to describe the state of the brain as a result of too much media — namely, social media — consumption.
“Brain rot is not an official clinical term or diagnosis,” Julie Fratantoni, a cognitive neuroscientist, tells Her Campus. “It’s slang to describe the negative effects on mental and cognitive function after spending too much time consuming low-quality content online.”
According to the same 2025 study from National Library of Medicine, there are three key factors that can contribute to brain rot: excessive screen time, addiction to social networking, and cognitive overload. The study explains that too much screen time leads to a rise in anxiety, depression, and stress. Not only that, but too much screen time can lead to cognitive overload, which eventually leads to burnout. Many students report poor concentration, mental cloudiness, and diminished cognitive function due to switching between tasks, which eventually leads to both productivity and motivation going down.Â
“If time spent scrolling leaves you feeling foggy, with a reduced ability to focus, a lack of mental clarity, and decreased motivation for meaningful tasks, you’ve entered brain rot territory,” Fratantoni says. “Additionally, if social media use prevents you from taking care of yourself (e.g., physical activity, connecting with people in real life, sleep), that can also be an indication of rotting.”
Obviously, being aware of the harm of technology and what the brain rot is capable of doesn’t mean that you have to abandon social media forever and vow to never scroll again. Being online is a fact of life in today’s world, especially if you’re a member of Gen Z, and social media can remain a normal, healthy aspect of the rest of your life — if you approach it the right way. So, here are some tips for combatting brain rot as a college student.Â
1. Understand Why You’re Scrolling
For many, scrolling is a force of habit — but have you considered looking a little deeper into why you feel glued to your phone? “Many people use their phone to dissociate and avoid stress and uncomfortable feelings,” Fratantoni says. If you’re able to identify what you’re trying to avoid by brain rotting, you’ll be one step closer to addressing the actual issue.
2. Try A Phone-Free Activity
From here, Fratantoni doing a little check-in when you feel your next scroll session coming on. “Before you start scrolling, pause and ask yourself what you really need: rest, a hot bath, alone time, to move your body, to be still, time to process, a friend to talk to, sunshine?” Fratantoni says. “Once you identify what you need, spend five minutes doing that. Five minutes is usually enough to get you started and you’ll want to keep going. After that, if you still choose to use social media you’ll be using it from a healthier place and less likely to lead to rot.”
Not exactly sure what you need? You can also just try something analog (or even just low-tech) that sounds appealing to you: reading a physical book, writing, watching a movie with intention, listening carefully to a long podcast, you name it!
3. Set Limits For Your Screen Time — & Stick To Them
Once you feel like you’re ready to scroll in moderation, you can do so — after all, the goal is to combat brain rot, not stay in a permanent social media detox. The key is to be mindful about how much time you’re spending scrolling. “You have to set boundaries for yourself,” Frantantoni says. “Use the time limit settings [built into many phones] or download app blockers. I personally use the Freedom app and find it very helpful to keep social apps blocked during working hours.” From there, it’s all about finding the right balance that works for you.