You grab your phone, thinking it’ll just be for a minute. But that minute quickly turns into an hour of scrolling through headlines, TikToks, and Instagram reels.

Before you know it, you feel drained, anxious, and strangely disconnected.

Does this sound familiar?

This is the age of doomscrolling and brain rot, a modern problem that’s quietly become widespread.

While these terms might sound like internet slang, their real-life implications are anything but trivial. Experts warn that our unchecked screen habits are rewiring our brains, sabotaging our mental and physical health, and reshaping our ability to connect with the world.

The question is: what happens when we trade meaningful engagement for endless scrolling?

The anatomy of doomscrolling: Why can’t we look away

Coined during the pandemic, “doomscrolling” describes our compulsive habit of consuming negative, distressing news.

But it’s not just a buzzword; it’s a phenomenon rooted in our brain’s biology.

Dr Aditi Nerurkar, a lecturer at Harvard Medical School, explains that doomscrolling is driven by our brain’s limbic system, specifically the amygdala, which is responsible for detecting threats.

“When you scroll through alarming headlines or upsetting posts, your brain triggers its fight-or-flight response, releasing cortisol, the stress hormone,” Nerurkar says.

“It’s a survival mechanism, but with today’s relentless news cycles, your brain is on high alert constantly. Instead of feeling informed, you’re left feeling anxious and helpless.”

Your brain is wired to pay extra attention to potential threats, which is why negative news activates more neural activity than positive news. This, according to Courtneyrose Chung, clinical director at My Denver Therapy, is why bad news tends to linger long after you’ve scrolled past it.

The result? A vicious cycle. The more we scroll, the more we feed our anxiety, creating a feedback loop that keeps us glued to our screens. It’s no wonder we feel emotionally and mentally exhausted.

By implementing small, mindful habits, you can reshape your relationship with your digital devices to promote better mental health

Brain rot: The hidden consequences of mindless scrolling

While doomscrolling is fueled by fear, “brain rot” captures the broader cognitive decline caused by overconsumption of low-effort digital content. Think endless streams of TikToks or reels.

These bite-sized distractions train our brains to crave constant novelty and instant gratification, making it harder to focus on deeper, more meaningful tasks.

Nerurkar calls this “popcorn brain”.

“When you’re consuming dozens of short-form videos in minutes, you’re teaching your brain to expect constant stimulation,” she explains.

“This rewires your attention span, making it harder to engage with slower, meaningful activities like reading a book, having a conversation, or even sitting with your own thoughts.”

Over time, this overstimulation has profound effects:

Reduced attention span: Short-form content trains your brain to seek quick hits of dopamine, making sustained focus feel like a chore.

Diminished critical thinking: Scrolling through surface-level headlines erodes your ability to dive deep or analyse complex ideas.

Emotional desensitisation: Constant exposure to distressing content makes you numb to real-world suffering while leaving you overwhelmed by generalised anxiety.

Physical symptoms: Headaches, eye strain, poor sleep, and even elevated blood pressure are common physical side effects of excessive screen time.

The effects of excessive screen use extend beyond the individual. Social media’s promise of connection often delivers the opposite. Despite being “hyperconnected,” many of us feel lonelier than ever. Real-world relationships, which require depth and vulnerability, are replaced by shallow digital interactions.

“Social media often lacks the authenticity of face-to-face connections,” Chung observes. “It creates a paradox where we feel more isolated even as we consume more content.”

And yes, TVs count too. Binge-watching endless episodes of your favourite show might feel like comfort, but it’s another form of escapism that can leave you feeling emotionally drained rather than refreshed.

Small digital habits that make a big difference

Small, intentional changes can transform your relationship with technology and protect your mental health. Here’s how:

Set boundaries: Designate specific phone-free zones like bedrooms or mealtime, and use app timers to limit usage.

Take intentional breaks: Incorporate screen-free activities, such as taking a walk, picking up a book, or pursuing a hobby, into your daily life. Even just 30 minutes unplugged can significantly reset your brain.

Turn off notifications: Minimise distractions by opting out of unnecessary alerts. Switch to grayscale: Changing your phone display to grayscale can make apps less visually inviting, subtly discouraging mindless scrolling.

Focus on local news: Engage with local stories that are actionable and manageable rather than becoming overwhelmed by global crises.

Seek positive content: Balance your digital intake by following uplifting accounts and engaging with joyful content.