Brain rot: social media and mental health, myth or risk?

What “brain rot” is and how excessive social media use affects adolescent mental health: evidence remains limited and how to distinguish adaptive changes from real risks....

Table of Contents

1. From meme to fear: “brain rot” under the microscope
2. Normal adaptations vs real risks
3. What science shows (for now)
4. Realistic plan for families and youth

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From meme to fear: “brain rot” under the microscope

No, your brain doesn’t melt from watching short videos. Nor does it live in a neuronal spa by putting your phone on airplane mode. Reality lies somewhere in between. And the evidence is still walking, not running. 📱🧠

The hashtag “brain rot” appeared on social media as if it were a diagnosis. The term jumped from memes to public conversation and reached high: Oxford chose it as Word of the Year 2024. As a journalist, I saw it in fiery headlines. As a psychologist, I saw the anxiety it generated. And as an astrologer, I’ll just say this: if Mercury retrograde is acting up, don’t blame the Wi‑Fi for everything. 😅

A viral post from a health influencer claimed that “brain rot” shrinks the brain. It cited a 2020 study with 48 young people who used their phones compulsively. Using MRI, psychiatrist Robert Christian Wolf’s team observed less gray matter in areas linked to decision-making, empathy, and self-control. Interesting. But watch out. Wolf emphasized something key: these findings may indicate brain adaptations to a habit, not damage. A huge difference.

Smithsonian magazine documented the phenomenon and included a warning from neuroscientist Ben Becker: using “brain rot” as a scientific label confuses and fuels fears. Becker and Christian Montag reviewed 26 neuroimaging studies and concluded that there is a lack of length, method, and clear criteria to talk about “problematic use.” If you compare people who use their phones 6 hours with others who use them 20 minutes, you might be comparing completely different worlds from the start.

Smartphone addiction? I’ve seen cases with loss of control, irritability without the device, and mood deterioration. I diagnose them as behavioral addiction when criteria are met. But psychologist Tayana Panova nuances this well: repeating something doesn’t make it an addiction per se. The phone serves a thousand functions. Generalizing becomes a trap.

During the pandemic, WHO reported a 25% jump in anxiety and depression among young people. Distress grew and, in parallel, phone use increased. Many people connected the dots and shouted causality. Science says: calm down. That equation is not closed yet.

I suggest you read: How to give our brain a break from so much social media

Normal adaptations vs real risks

The brain adapts. It’s called neuroplasticity. Neurobiologist Parisa Gazerani states it clearly: repeated digital exposure can shape structures, especially in developing brains. Adaptation does not mean damage. It depends on content, context, and the meaning you give to the experience.

Here’s a simple compass to distinguish between adaptive change and alarm signal:

Possible adaptive changes:

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