Have you ever had one of those days where you feel tired even though you don’t get anything done? Of course you do too. The 2024 Oxford Word of the Year, brain rot, is not yet in any medical dictionary, but it is perhaps best understood as the decline in cognitive performance caused by endless exposure to easily digestible information. And thanks to the proliferation of short-form videos and social media, this trend is almost certainly on the rise.
“When we engage with this type of media, both of our brains are not working as well because the information is easier to understand. and Dr Wendy Ross, senior lecturer in psychology at London Metropolitan University, says: ‘There’s so much information to absorb that we become overworked, which is why even scrolling on the couch can be exhausting.’ Want to throw the process on its head and get your attention back?Here’s how.
Learn how to solve difficult crosswords
“Don’t be afraid if things are difficult,” says Ross. “Evidence shows that something that requires significant mental effort, such as a difficult crossword, can reset the balance between effort and reward, and that when you get stuck and work on it, the feeling of mastery and success persists and increases over time. Having moments of cognitive friction in your life, rather than finding information instantly, is a good protection.”
A good place to start is Minute Cryptic (Learn the basics of crossword solving with just one clue (hint!) every day) and Guardian’s quick cryptic crossword pages.
Stop using AI for easy answers
“The biggest cognitive trap in the age of AI is that we outsource our thinking before the brain has even started doing the work. Many of us have heard the phrase ‘use it or lose it’ when it comes to the brain, but if you don’t practice your skills and challenge your brain in the first place, those pathways will never be built,” says neuroscientist Dr Lila Landowski, senior lecturer in biomedical sciences at the University of Tasmania. “Relying too much on AI is like asking a personal trainer to lift weights; it may get the job done well, but you won’t get any benefit from it. Especially as a first step, Resist the temptation to use drafts and ideas on your own. Coming up with answers yourself (even if they’re wrong) and seeing if they’re correct facilitates learning. Anything that challenges you in a productive way – education, complex work, socializing, diversity – and the more cognitive reserve you have, the more you can slow cognitive decline. ”
exercise at different intensities
Almost any type of physical exercise can improve mood, learning, memory, and even increase brain volume, Landowski says, but they’re most effective when used in combination. “Aerobic exercise supports the formation of new brain cells in the hippocampus, the brain’s memory center, by increasing the production of proteins such as brain-derived neurotrophic factor (BDNF). At the same time, resistance exercise promotes the production of hormones such as osteocalcin, an endocrine regulator important for brain development and function. Together, these factors act like fertilizer for the brain, helping brain cells grow and bond.”
Ideally, you should do a little bit of low-intensity aerobic exercise (walking, slow running, cycling, etc.) each week, combined with weight training and push-ups and squats. But if you’re up for it, the most brain-destructive training can be the most intense. “Practicing high-intensity interval training (HiIT) three times a week is one of the few forms of exercise that has been shown to not only slow cognitive decline, but actually improve cognitive function,” says Landowski. “What’s more, people who did Hiit for six months and then stopped still saw cognitive improvements five years later.” Don’t start too soon. “Reverse Tabata” (10 seconds of maximum effort followed by 20 seconds of rest, 8 repetitions) is a good starting point.
“wash”your brain is asleep
No one feels better after a disturbed night’s sleep, but proper rest is also essential in the long run. It is during the deep sleep stages that the brain’s glymphatic system kicks into gear and acts like a soft reset. “Metabolic waste products accumulate in the brain throughout the day, but they are only removed when the glymphatic system is active,” Landowski says. “Sleep, especially sleep where eye movements are not rapid, doubles waste removal through the glymphatic system.” Body posture can make a difference. Studies in mice suggest that sleeping on your side improves clearance the most. However, the best intervention is to set a consistent sleep schedule and stick to it.
Schedule screen interruptions
It’s nice to tell yourself you’ll spend less time on your devices, but without a plan, it’s unlikely to happen. “Treat screen-free breaks as a non-negotiable commitment, just like you would a work meeting or family obligation,” says Alison Campbell, wellness coach and founder of corporate benefits company unBurnt. “Try to commit to a 30-minute digital detox per day by putting your phone in another room so you’re not distracted by notifications and giving yourself space to cognitively reset from all the noise.” The real trick is to make off-screen time a reward, not an obligation. “Choose a few things in your go-to toolkit that you enjoy,” suggests Campbell. “It could be physical reading, gardening (indoor potted plants are important too!), or creative expression like journaling, painting, or sketching. Even short windows can help break the cycle of mental fatigue that leads to brain rot.”
Reads (slightly) faster
Are you having trouble concentrating on a book? One explanation may be that it’s not challenging enough. “Estimates vary, but it’s thought that our brains process information at a rate of about 1,400 words per minute,” says Oscar de Vos, author of Focus On-Off. “For example, the average reading speed is about 250 reading speeds per minute. In words, this is significantly slower, so it’s probably no wonder that your brain starts thinking about other things when the text is a little dry. My solution to this is to increase my reading speed by moving my eyes a little faster between the lines when I notice my mind starting to wander. This increases concentration, draws you deeper into the story, and makes absorbing and remembering information much easier. This method works just as well for people with dyslexia as it does for others who struggle with common tasks encountered at work. It’s a principle I call “fill in the blanks.” ”
Stop task switching
“Every time you switch, a part of your brain sticks to what you were doing before, making it more difficult to stay on task,” De Vos says. “Business professor Sophie Leroy calls this attentional residue. Part of your attention remains on the previous activity, making you slower and making more mistakes. This phenomenon occurs after the most subtle shifts in attention. After a quick glance at your inbox or phone, your brain takes longer to return to the previous task.” One practical way to avoid this is through social media. De Bos suggests turning off all “non-human” notifications, whether they’re from an app or your pizza delivery company. Another is to schedule your most important tasks earlier in the day. That way, attention residue from other tasks won’t distract you while you work on other tasks.
train consciousness
If things feel chaotic, listen to what’s going on around you, pick out a specific sound, such as a bird chirping, the ticking of a clock, or distant traffic, and focus on it for a moment. “This awareness training is derived from treatments for anxiety and depression,” says clinical hypnotherapist Paul LeBrant. “You develop your ‘attention muscles’ naturally. It’s best to start with synthetic soundtracks, there are plenty on YouTube, but the more you practice, the better you’ll get. What’s more, you can also use the same approach to tap into other senses. For example, focusing on how your clothes feel on your skin or where your body is in contact with a chair can greatly accelerate your progress.”
Perform a “stress scan”
“Stop for 10 minutes and think about what’s making you anxious or what’s weighing you down the most,” suggests Campbell. “Naming the stressor restores cognitive-executive function and reduces the intensity of emotional reactions. We can more easily return to rational thinking and plan how to deal with the situation, rather than seeking escape like binge-watching or doom-scrolling.”
walk consciously
Would you like to go for a walk during your lunch break? If you don’t need to go further than Pret, it’s better to slow down. “Pay attention to every movement in your body as you walk: how your feet feel on the ground, how you shift your weight, and how you use individual muscles and tendons,” says LeBrant. “Once this habit of focusing becomes more natural, it’s not a huge change to improve your focus in all other areas.”
Let’s try an old hobby again
“There is strong evidence that continuing to learn a language you’ve always wanted to master, learning a musical instrument, or rekindling an old hobby such as singing, dancing or photography all stimulates multiple areas of the brain at the same time, building new circuits,” says Roxy Calale, professor of clinical neuroanatomy at the University of Southampton. “This can be very helpful in slowing or preventing cognitive decline.”
Make sure your health exam is up to date
If you are middle-aged or older, maintaining good health is an important concern. “High blood pressure and abnormal cholesterol are very strong risk factors for dementia,” Karale says. “A combination of healthy eating, exercise and socializing can all help, but if you’re in a high-risk group, you need to find out first.”
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