Signs you need a digital detox

You’ve probably parked yourself in front of the TV for “just one episode” or opened a social media app for “a quick scroll,” only to realize hours have slipped away. These little binges are fun and easy, and they feel good in the moment, but there’s a flip side … that nagging sense that your brain is turning into mush.

Many of us have experienced it, and now it’s official: “Brain rot” is Oxford Dictionary’s 2024 word of the year. It’s that tired, foggy feeling you get when your mind is overwhelmed by the mindlessness of today’s digital overload. If you’ve been feeling mentally fatigued, distracted, or unmotivated lately, it might be time for a digital detox to help refresh your mind and restore balance in your life.

See the signs

Wondering if you’re affected by brain rot? Here are some red flags:

• Mental fatigue: Do you often feel tired or struggle to concentrate? Difficulty focusing on things that once interested you might mean your brain is overloaded from too much screen time.
• Fewer social interactions: Are you spending more time on your phone or in front of the TV than hanging out with friends and family? Real-life connections are essential for your mental health, so if your relationships are suffering, it’s a clear sign that you need a break.
• Mindless scrolling: If you find yourself scrolling endlessly through social media or watching videos without really enjoying them, this could indicate brain rot. This kind of mindless consumption can lower your mood and make you feel disconnected from the world around you.
• Increased anxiety: If you feel more anxious or stressed after spending time online, it’s a good idea to take a step back. Constant exposure to news and social media can make you feel more worried and overwhelmed.

How to fight back

To tackle brain rot, consider unplugging with a digital detox. Here are some simple steps you can take to help reset your mind and improve your well-being:

• Set screen time limits: Designate specific times during the day to unplug from your devices. You can also try having tech-free zones in your home – like the dinner table – so it’s easier to focus on more meaningful activities and conversations.
• Get hands-on: Studies show that activities like gardening, painting, cooking, knitting, and woodworking can improve your thinking, lift your mood, and reduce anxiety and depression. Passive movements like tapping, typing, and scrolling? Not so much.
• Practice mindfulness: Take breaks to relax and clear your mind. Meditation, yoga, or even just deep breathing can help reduce stress and improve your focus. Consider setting aside a few minutes each day for mindfulness practices.
• Reconnect with nature: Spending time outdoors is a great way to recharge and feel more grounded. Whether it’s a walk around your neighborhood, a hike, or just sitting outside, nature can help you reconnect with yourself and the world around you.
• Limit phone notifications: Turn off non-essential notifications on your phone. This will reduce distractions and make it easier to focus on what’s important.

Taking a break from screens and engaging in more fulfilling, real-life activities can improve your focus, strengthen your relationships, and help you enjoy life more. Embrace the chance to disconnect and rediscover the joys of the world around you!

Sources:
“Why brain rot is destroying your focus and how to get it back together,” Pulse (blog.mindvalley.com), accessed January 16, 2025
“Oxford University Press has selected its word of the year. Here’s what it says defined 2024,” AP News (apnews.com), December 2, 2024
“Working With Your Hands Is Good for Your Brain,” The NY Times (nytlicensing.com), March 28, 2024