A preventative approach to mental health

Mental health awareness is a time to focus on the importance of mental well-being rather than just the absence of mental illness. In today’s fast-paced digital world, preserving mental health requires more than managing stress or avoiding burnout; it demands a proactive approach to protecting our minds from the relentless demands of modern life.

One growing concern in recent years is what’s been dubbed “brain rot” — a term that captures the mental fog, shortened attention span and cognitive decline linked to excessive screen time and the overconsumption of low-quality digital content.

In 2024, Oxford University Press even named “brain rot” the Word of the Year, reflecting widespread apprehension about our collective mental health. But rather than dwell on the negative, let’s focus on how we can actively safeguard our mental well-being with simple, positive habits.

Understanding “Brain Rot” and Its Impact

Digital overload impacts more than just our eyes and posture, it alters our brain’s wiring. Social media addiction, for example, has been shown to impair executive function, memory and decision-making. Constant notifications and the compulsion to check our phones trigger dopamine spikes, training our brains to crave instant gratification at the cost of sustained focus and critical thinking.

Zombie scrolling, gaming overload and notification addiction are just a few manifestations of brain rot. Over time, these habits can contribute to anxiety, depression and increased stress, especially among younger generations who have never known a world without smartphones. The good news? With intentional action, we can counteract these effects and build mental resilience.

1. Set Boundaries for Your Mind

One of the simplest yet most effective strategies to protect mental health is to set limits on screen time. Many devices offer tools to track usage and impose app restrictions. Establishing “no-phone zones” during meals or before bedtime can also help reclaim your focus and reduce anxiety.

Practical Tip: Try a digital detox by designating one day each week as a screen-free day. Use this time to engage in offline activities like gardening, cooking or enjoying a nature walk. This simple habit can help reset your brain’s reward system and enhance mental clarity.

2. Strengthen Your Mind with Meaningful Activities

Engaging in activities that challenge and stimulate your brain is a powerful preventive measure against cognitive decline. Reading, solving puzzles, learning a new skill or even journaling are excellent ways to keep your mind sharp. When we invest time in meaningful tasks, we’re not just passing time, we’re fortifying our mental health.

Practical Tip: Aim to replace 30 minutes of social media time with reading each day. Even this small adjustment can significantly impact your mood and cognitive function over time.

3. Embrace the Healing Power of Nature

Spending time outdoors isn’t just refreshing, it’s restorative. Research shows that as little as 20 minutes in nature can significantly lower cortisol levels and reduce symptoms of anxiety and depression. Walking in a park, hiking or simply sitting outside without your phone can help your brain decompress and recalibrate.

Practical Tip: Incorporate a “green break” into your routine by stepping outside for a short walk during your lunch break. This habit can help clear mental fog and enhance focus for the rest of the day.

4. Prioritize Real-World Connections

While digital communication has its place, face-to-face interactions remain vital for mental health. Meaningful in-person connections boost oxytocin — sometimes called the “love hormone,” which helps combat stress and promote a sense of well-being.

Practical Tip: Plan regular coffee dates, family dinners or group activities that encourage genuine conversations. Quality time with loved ones is a natural antidote to the loneliness and anxiety that digital overload often brings.

5. Practice Mindfulness and Gratitude

Mindfulness techniques, such as meditation and deep breathing, can help manage stress and improve mental clarity. Likewise, maintaining a gratitude journal can shift focus from what’s wrong to what’s right in your life, fostering a more positive outlook.

Practical Tip: Begin each morning by writing down three things you’re grateful for. This simple practice can enhance mood and provide a positive start to your day.

6. Make Movement a Daily Habit

Physical activity is a cornerstone of mental health. Exercise releases endorphins, which act as natural mood lifters and helps reduce anxiety. Even a short 15-minute walk can make a difference in how you feel and think.

Practical Tip: Combine exercise with nature by taking a walk in a nearby park. This dual benefit of physical activity and green space can amplify the mental health boost.

Swipe Less, Live More

Your brain is your most powerful tool; treat it with care. By making small, intentional changes to your daily routine, you can prevent the mental drain of “brain rot” and enhance your overall well-being. Mental health is not merely the absence of illness; it is the presence of habits that nurture your mind, uplift your spirit and strengthen your resilience.

So this May, let’s focus not just on raising awareness about mental health challenges but on celebrating and cultivating the practices that keep our minds vibrant and strong.

Swipe less. Live more. Choose wisely.

Michelle Yetman, PhD, is an associate clinical professor and clinical psychologist at the LSU Health Shreveport School of Allied Health Professions.